Influencers claim ‘knees over toes’ exercises can help bullet proof your knees. Two experts explain

For years, exercise advice has been to keep knees behind toes during activities like squats and lunges. However, social media has recently popularized a different approach championed by fitness influencer Ben Patrick, known as the "Knees Over Toes Guy." This method encourages deliberately moving knees further forward during exercises, claiming it helps "bullet proof" knees. But who is correct? The truth lies somewhere in the middle.

Knee movement beyond the toes is common in daily life, such as walking downstairs or kneeling. When bending the knee further, thigh muscles work harder to prevent the knee from collapsing, increasing joint loading. Exercises like split squats deliberately allow this increased loading, which can be uncomfortable for some but is normal and even beneficial for most.

The knee was designed to be used, and weight-bearing exercises, like lifting weights, help keep bones strong and healthy. The "knees over toes" approach, while not scientifically proven, promotes movements that have been used for decades. However, these exercises require gradual progression to avoid overloading the knee, especially for those with existing knee pain.

If you're new to strength training or have knee pain, start with smaller knee bends, less weight, or fewer repetitions. For example, begin with a comfortable knee bend in a split squat and gradually increase as your symptoms and strength allow. If pain builds during exercise or the next day, you may have progressed too quickly. Consult a physiotherapist or doctor if unsure. The key is to progress gradually and consistently, building a knee strong enough for the life you want to live.