I was told not to put my knees past my toes when doing squats, but I can’t do it well.

The idea that your knees should not go past your toes during a squat is a common cue, but it’s actually a bit of a misconception. While it’s true that allowing the knees to go too far forward can increase the strain on the knee joint, it’s not inherently bad if done properly. In fact, depending on your body mechanics and squat style, your knees may naturally move slightly past your toes, and that’s perfectly okay.

Here’s why it’s not always a problem:

1. Body Mechanics: Everyone’s anatomy is different. Factors like limb length, hip mobility, and ankle flexibility influence how your body moves during a squat. People with longer femurs may naturally need to push their knees past their toes to maintain balance.
2. Proper Form Over Rigid Rules: A better cue is to focus on overall form. Keep your chest up, back straight, and core engaged. Your hips and knees should work together to maintain a balanced movement.
3. Types of Squats: In some squat variations, like front squats or Olympic-style squats, it’s common for the knees to go forward beyond the toes to keep your torso upright and maintain the center of gravity.

Tips to Improve Your Squat:

1. Work on Ankle Mobility: Limited ankle dorsiflexion can make it harder to keep your feet flat on the ground while squatting, often resulting in excessive forward knee movement. Ankle stretches and calf strengthening can help.
2. Hip Hinge: Practice hinging at the hips first before bending your knees. This helps shift your weight back, activating the glutes and hamstrings.
3. Practice Different Stances: Experiment with different squat stances (narrow, shoulder-width, sumo) to find what allows for a comfortable range of motion without undue stress on the knees.
4. Use Heeled Shoes or Plates: Elevating your heels slightly can help you keep your torso more upright, which may prevent excessive forward knee travel, especially if you have limited ankle mobility.

In summary, while it’s not essential to strictly keep your knees behind your toes, focus on maintaining good form, distributing the load evenly, and moving in a way that feels natural for your body. If discomfort persists, working with a coach or physical therapist can provide more personalized guidance.