Regarding squats, fitness enthusiasts can incorporate various techniques and variations into their routines. Two distinct yet compelling squat variations have gained popularity in recent years: Knees Over Toes Squats and Heel Raised Squats. These unique squatting approaches have their own benefits and considerations, making them valuable additions to your lower-body workout regimen.
Knees Over Toes Squats
Knees Over Toes Squats is a squat variation that strongly emphasises pushing your knees forward over your toes as you descend into the squat. While traditionally, squatting with your knees too far forward was discouraged due to concerns about knee strain, this variation challenges that notion by promoting controlled knee movement.
Enhanced Quadriceps Development
Knees Over Toes Squats target the quadriceps more intensely than conventional squats. The forward knee positioning puts increased stress on the front of the thighs, helping to build strength and size.
Improved Ankle Mobility
Practising Knees Over Toes Squats can enhance ankle mobility over time. This can be particularly beneficial for individuals with limited ankle mobility, helping them achieve better squat depth.
Knee Stability
Contrary to concerns about knee strain, Knees Over Toes Squats can contribute to increased knee stability when performed with proper form. The controlled knee movement can strengthen the ligaments and tendons around the knee joint.
To perform Knees Over Toes Squats safely
Stand with your feet shoulder-width apart.
As you descend into the squat, push your knees forward over your toes while keeping your chest up and your back straight.
Maintain a controlled pace and ensure your knees track in line with your toes.
Aim to achieve a full range of motion, going as deep as your mobility allows while maintaining proper form.
Heel Raised Squats
Heel Raised Squats involve elevating your heels using a platform or weight plates, allowing you to squat with a more upright torso. This variation is commonly used in weightlifting and is known for its ability to target the quadriceps while reducing stress on the lower back.
Improved Upright Posture
Heel Raised Squats promote an upright posture, reducing the risk of lower back strain and helping individuals with mobility issues or flexibility limitations squat more comfortably.
Quadriceps Emphasis
Like Knees Over Toes Squats, Heel Raised Squats effectively target the quadriceps. The elevated heels allow for deeper squatting and greater emphasis on the front of the thighs.
Weightlifting Application
Weightlifters often use Heel Raised Squats to simulate the positioning of a squat during clean and jerk or snatch lifts. This variation can improve overall performance in these movements.
To perform Heel Raised Squats correctly, follow these steps:
Place a platform or weight plates under your heels, raising them about 0.5 to 2 inches off the ground.
Stand with your feet shoulder-width apart.
As you descend into the squat, maintain an upright posture with your chest up and back straight.
Ensure your knees track in line with your toes.
Aim for a full range of motion, squatting as deep as your mobility allows while maintaining proper form.
Knees Over Toes Squats and Heel Raised Squats are two distinct squat variations that offer unique benefits to your lower-body workout routine. While Knees Over Toes Squats emphasise controlled knee movement and ankle mobility, Heel Raised Squats focus on an upright posture and quadriceps development. When appropriately performed and integrated into a well-rounded workout plan, these squat variations can help you achieve your fitness goals and develop your lower body's strength, mobility, and stability. However, it is crucial to consult with a fitness professional or physical therapist if you have any existing injuries or mobility limitations before incorporating these variations into your routine.
