Off Balance Squats?

[lovelyivy]

I have recently noticed that when I am doing squats my knees definitely extend over my toes (view from the side).

Every trainer I have spoken to says that this is a total no-no (one trainer tried pushing my knees back while I was squatting and I almost fell down) and that your knees should be at 90 degrees but I can not do this. When I try to keep my knees that far back I can't keep my balance during the squat because I end up leaning all the way back.

This is not causing pain, but I am not seeing great gains with this exercise either. Is this something I should be concerned with? Any tips as to why this might be happening? The rest of my form is good (back straight, etc.) I just can't keep my knees properly aligned.

Any help is much appreciated!

 

[DBCooper]

I take it your foot stance is narrow to maybe shoulder width apart at most? Try a wide stance squat, hip flexibility is needed more but it will keep your shins at a 90' angle so your knees won't be pushed out over your feet. Having your knees go over your feet puts alot of stress on them, that's why alot of people still think squats are 'bad' for your knees-they only know the old narrow stance way. I feel more pressure on my knees from leg extensions than squats now.

 

[casualbb]

I read a thing by Fred Hatfield on squatting, the dangers, and knees extending over toes.

Off of www.exrx.net :

Contrary to propaganda to the contrary, prominent weight training authorities demonstrate the squat with the knees flexing forward at the same distance as the hips flex backwards. Fredrick Hatfield, Ph.D., the first man to squat over 800 lbs, recommends the knees to extend over the feet with the back more upright for quadriceps development. "Strength Training for Young Athletes" by Steven J. Fleck, PhD and William J. Kraemer, PhD, illustrate parallel squats with the knees extending beyond the feet (knees moving forward with same magnitude as hip moving backwards).

Still, though...TOO far past your toes is bad, but a little is just fine.

-casualbb

 

[bignate73]

you need to learn to sit into a squat. basically check your squat movement, do your hips bend first or your knees? are you trying to stay too vertical with your torso? move the hips back first then bend the legs.

there is nothing wrong with knees crossing the toes, especially if you are keeping your feet flat on the ground. if the weight is shifting to the ball of your foot then you need to stretch your calves and learn to sit back more.

do you do much hamstring work?

 

[edgecrusher]

It sounds like you have a form issue, and your flexibility in your calves is probably lacking. (As bignate said.) What I generally do w/ my athletes to teach them proper squat form, is begin w/ a box squat. Simply take a stance that is slightly wider then shoulder width. Have a bench behind you, and simply sit on the bench. This will teach you to push your hips backward, and will prevent your knees from travelling forward. If your knees move together, chances are your vastus medialus is week. If this is the case, stick to unilateral movements (ie lunges) and go all the way down. This will help to strengthen your week link and make your squatting more succesful.

Mind you as been said knee over toe is not as huge an issue as most people make it out to be. In moderation, it is actually good for developing the quadriceps muscle. However, work on your calf felxibility and your squat form, and you should see some good results. Best of luck.

 

[Tarheel]

Exactly, work on your box squat, it will teach you to really "sit back" into the squat.

Then you'll have the movements when you go to do a real squat, and its easier to do a real squat anyway