T Nation

Front squatting and knees

I seem to have trouble keeping my knees behind my toes when I go ass to grass on a front squat. Should I just front squat shallower or is there a way to work around this? Is it even worth worrying about?

Adam Marshall

Who says you have to keep your knees behind your toes?

No, don’t worry about it, go down until your hams hit your calves. Pushing your hips back at the start before bending your knee joint will allow you sit back a little more, go deeper, and reduce the forward movement of the knees though…

I agree with the previous 2 posts, as long as it’s not too drastic it’s fine. Make sure you stretch your hip flexors and hams to increase your range of motion. I’m also a big believer in not relaxing at the bottom of the squat. Make sure you keep your quads working at the bottom of the movement, especially if you pause. I have used a board beneath my heels in the past while front squatting with no adverse effects. I have heard varying opinions on this but I know it will help you squat more upright.