Deep lunges knee and toes alignment#1814

When we do deep lunges, should the front knee pass your toes?
I have been told by some older folks that if the knee pass our toes, it’s not good for your knee joints.
My split is quite large already, and I think whether my knee pass my toes or not depends on how much I lean forward and put pressure on my front leg vs moving up and down vertically by dropping my back knee. So I’m not sure which one is the right form here. Please help! Thank you!

Hey. This is Chrys, one of the trainers at Hybrid.

Ok so for most people yeah it is totally okay for the knee to go past the toes during a lunge. That old advice gets repeated a lot, but the knee passing the toes is not automatically bad.

What matters more is whether the movement feels controlled and pain-free. Depending on your proportions, mobility, and how you perform the lunge, your knee may naturally travel past your toes a bit, especially in deeper lunges.

I would focus less on forcing your knee to stay behind your toes and more on keeping the movement smooth, stable, and comfortable. If your knee is tracking well and you are not feeling pain, a little travel past the toes is generally not something I would worry about.

So between the two styles you described, neither is automatically right or wrong. Tbh use the one that feels strongest and most natural for your body while maintaining good control throughout the movement. 👍

Thank you Chrys!