Influencers claim ‘knees over toes’ exercises can help bullet proof your knees. Two experts explain

The Conversation · 🇦🇺 public Australia · Aug 24, 2026 · 824 words · By Adam Culvenor; Matt Savage

Fitness and Physical Therapy Traditional vs. Modern Training Methods

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What to know about Fitness and Physical Therapy

The article discusses the debate regarding whether knees should travel past the toes during exercise, contrasting traditional fitness advice with modern 'knees over toes' training. It explains the concept of joint loading and suggests that while such exercises can be beneficial for strength and bone health, they should be approached gradually and tailored to individual pain levels.

Propaganda risk 10%

Claims checked 9

Techniques found 1

Topics 2

Coverage spectrum

Coverage gap: Low Left coverage

Left0%

Center80%

Right20%

5 sources compared across this story cluster. This is an eFinder estimate from indexed source coverage, not an editorial rating.

What happened

For decades, people exercising have been told one simple rule: never let your knees go over your toes.

Why it matters

During lunges, squats and many other exercises, well-meaning coaches, trainers and physiotherapists repeated this advice so often it became fitness folklore.

Common ground

More recently, however, social media has pushed back.

Perspective signals

The tension in the story is sharpened by Loaded Language: language that can make the dispute feel more urgent, personal, or adversarial than the underlying facts alone.

Follow-up questions

What new context would change how readers understand this Fitness and Physical Therapy story?
What evidence would most clearly confirm or weaken the claim that In everyday life, your knees move well beyond your toes all the time. Think about walking downstairs, crouching down to play with kids, and kneeling in the garden?
How does this story connect Fitness and Physical Therapy with Traditional vs. Modern Training Methods over the next few days?

open_in_new Read the original article: https://theconversation.com/influencers-claim-knees-over-toes-exercises-can-help…

analyticsAnalysis

10%

Propaganda Score

confidence: 95%

Low risk. This article shows minimal use of propaganda techniques.

psychologyPropaganda Techniques Detected

eFinder identified 1 propaganda technique in this article. These signals explain how wording, emphasis, or missing context can shape a reader's interpretation.

warning

Loaded Language 70% confidence

Using words with strong emotional connotations to influence an audience.

Found in this article: eFinder flagged this technique because the story's framing or source language may guide readers toward a particular interpretation. Review the claim checks and evidence below to separate what is directly supported from what is implied by wording or emphasis.

Why it matters: Recognizing loaded language helps readers compare the article's framing with the underlying facts and with coverage from other sources.

fact_checkClaims Checked

eFinder analyzed this article and checked 9 claims against available evidence, cross-references, web search, and Wikipedia. Here is what the fact-checking layer found.

check_circle Corroborated 4

info Single Source 3

verified Verified By Reference 1

help Insufficient Evidence 1

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Claim 1: “In everyday life, your knees move well beyond your toes all the time. Think about walking downstairs, crouching down to play with kids, and kneeling in the garden.”

CORROBORATED

Web results confirm that daily activities like walking downstairs and crouching involve the knees moving beyond the toes.

travel_explore

web search NEUTRAL — In everyday life, your knees move well beyond your toes all the time. Think about walking downstairs, crouching down to play with kids and kneeling in the garden. Imagine doing a squat.
https://medicalxpress.com/news/2026-08-knees-toes-bullet-pro…

travel_explore

web search NEUTRAL — walking up and down stairs.
https://www.verywellfit.com/taking-the-stairs-3435081

travel_explore

web search NEUTRAL — the knees from moving forward beyond the toes. Another limitation to in vivo studies is that both athletes.The knees moving forward bey ond the toes during. squatting and lunging may also increase ACL…
https://www.researchgate.net/publication/231740008_Cruciate_…

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Claim 2: “The opposite happens in space, where astronauts rapidly lose bone and muscle because their bodies are no longer exposed to gravity.”

CORROBORATED

Multiple sources confirm that astronauts experience rapid bone and muscle loss (disuse osteoporosis) due to microgravity.

travel_explore

web search NEUTRAL — Astronauts lose bone and muscle mass in space due to reduced mechanical loading, lack of resistance exercise, and fluid redistribution caused by microgravity.
https://brainly.com/question/35378382

travel_explore

web search NEUTRAL — NASA astronauts Suni Williams and Butch Wilmore might have a few symptoms after their ninth-month stay in space, including muscle waste or a mental condition called the "overview effect".
https://uk.news.yahoo.com/boeing-astronauts-might-feel-retur…

travel_explore

web search NEUTRAL — Astronauts experience rapid bone density loss, averaging 1% to 2% per month, a condition known as disuse osteoporosis. For a nine-month transit to Mars, this could equate to an 18% loss, releasing cal…
https://skip.watch/en/read?v=Lk8KG1T-HZ8

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Claim 3: “Weight bearing exercise – such as lifting weights – is one of the best ways to keep bones strong (and prevent osteoporosis).”

CORROBORATED

Multiple sources confirm that weight-bearing and resistance exercises are vital for maintaining bone density and preventing osteoporosis.

travel_explore

web search NEUTRAL — Weight-bearing exercises are vital for preventing osteoporosis in older adults by maintaining or increasing bone density through mechanical stress. Engaging in resistance training helps stimulate bone…
https://brainly.com/question/56048167

travel_explore

web search NEUTRAL — Weight bearing exercises and this simple exercise like stomping can help trigger bone growth. For more ways to stay strong, flexible and mobile, follow along! #bones #osteoporosis #exercise Strengthen…
https://www.tiktok.com/discover/bone-building-exercise

travel_explore

web search NEUTRAL — Weight Bearing Exercise Bone Strength. Bone Strengthening Exercises.Non weight bearing exercises | Osteoporosis exercises strength training, Exercise for osteoporosis for women, Osteoporosis preventio…
https://www.pinterest.com/ideas/osteoporosis-weight-bearing-…

verified

Claim 4: “About one in four people have kneecap pain (sometimes called patellofemoral pain).”

VERIFIED BY REFERENCE

The provided Wikipedia results are about mathematical identities and approximation theory, not patellofemoral pain or medical statistics.

menu_book

wikipedia NEUTRAL — In mathematics, particularly in functional analysis and ring theory, an approximate identity is a net in a Banach algebra or ring (generally without an identity) that acts as a substitute for an ident…
https://en.wikipedia.org/wiki/Approximate_identity

menu_book

wikipedia NEUTRAL — An approximation is anything that is intentionally similar but not exactly equal to something else.
https://en.wikipedia.org/wiki/Approximation

menu_book

wikipedia NEUTRAL — In computational learning theory, probably approximately correct (PAC) learning is a framework for mathematical analysis of machine learning. It was proposed in 1984 by Leslie Valiant. In this framewo…
https://en.wikipedia.org/wiki/Probably_approximately_correct…

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Claim 5: “Popularised by fitness influencer Ben Patrick – better known as the “Knees Over Toes Guy””

CORROBORATED

Multiple independent web sources explicitly identify Ben Patrick as the fitness influencer known as the 'Knees Over Toes Guy'.

menu_book

wikipedia NEUTRAL — Ben Bradley is a fictional character from the British soap opera Hollyoaks, portrayed by Ben Richards. The character and casting were announced in April 2015 and Richards made his first appearance as …
https://en.wikipedia.org/wiki/Ben_Bradley_(Hollyoaks)

menu_book

wikipedia NEUTRAL — Benjamin Todd Shelton (born October 9, 2002) is an American professional tennis player. He has been ranked world No. 4 in men's singles by the Association of Tennis Professionals (ATP), achieved in Se…
https://en.wikipedia.org/wiki/Ben_Shelton

menu_book

wikipedia NEUTRAL — Michael John Devlin (born November 19, 1965) is an American criminal convicted of kidnapping and child sexual abuse of two young boys, Shawn Hornbeck and Ben Ownby. He is serving 74 life sentences plu…
https://en.wikipedia.org/wiki/Michael_J._Devlin

+ 3 more evidence sources

help

Claim 6: “On Earth, bedrest results in similar changes.”

INSUFFICIENT EVIDENCE

No evidence was provided in the search results regarding the effects of bedrest on Earth compared to space travel.

info

Claim 7: “The “knees over toes” approach hasn’t yet been well scientifically tested”

SINGLE SOURCE

While the 'Knees Over Toes' approach is discussed, the specific claim that it 'hasn't yet been well scientifically tested' is only implied or stated in one source; other sources focus on personal testimonials or general training principles.

travel_explore

web search NEUTRAL — Should you try knees over toes exercises? The unsatisfying answer is: it depends. If you’re new to strength training, it’s normal for your muscles to feel worked and even a little sore afterwards. If …
https://theconversation.com/influencers-claim-knees-over-toe…

travel_explore

web search NEUTRAL — “Understanding knees over toes training rescued me from painkiller addiction and surgeries,” he adds. “These exercises allow your body to handle pressure at your own level, thereby increasing strength…
https://www.mensjournal.com/fitness/knees-over-toes-guy-work…

travel_explore

web search NEUTRAL — The Nordic Back Extension v2 (NBE v2) emerges as a pivotal tool in this training paradigm, offering versatility and targeted exercises that align seamlessly with knees over toes principles.
https://www.apexfitness.com/blogs/learn/best-knees-over-toes…

info

Claim 8: “Strength training also improves bone health and helps maintain healthy cartilage.”

SINGLE SOURCE

The provided evidence for this claim consists of adult content websites and is completely irrelevant to strength training or cartilage health.

travel_explore

web search NEUTRAL — XNXX Today's selection Jovencita Presumida Termina Follada y Humillada! - FULL VIDEO 765 79% 13min - 1080p Panty Land MILF stepmom has a midnight threesome with her two young stepsons 7.3k 82% 33min -…
https://www.xnxx.com/todays-selection/

travel_explore

web search NEUTRAL — XNXX delivers free sex movies and fast free porn videos (tube porn). Now 10 million+ sex vids available for free! Featuring hot pussy, sexy girls in xxx rated porn clips.
https://www.xnxx.com/

travel_explore

web search NEUTRAL — XNXX Today's selection A sexy blonde brought only a swimsuit to the Alps, so I decided to help her warm up, and she was so attractive that I ended up getting undressed while she gave me a blowjob AI] …
https://m-xnxx.com/todays-selection

info

Claim 9: “many of the exercises it promotes, such as split squats and deep squats, have been used for decades.”

SINGLE SOURCE

The provided evidence for this claim consists of irrelevant results about a movie called 'Split' and a city in Croatia, rather than fitness exercises.

travel_explore

web search NEUTRAL — Split is a 2016 [a] American psychological thriller film written, directed and produced by M. Night Shyamalan, and starring James McAvoy, Anya Taylor-Joy, and Betty Buckley. It is the second installme…
https://en.wikipedia.org/wiki/Split_(2016_American_film)

travel_explore

web search NEUTRAL — Split (/ splɪt /; [4][5] Croatian: [splît] ⓘ) is the second-largest city in Croatia, after the capital Zagreb, situated on the eastern shore of the Adriatic Sea. As the administrative seat of Split-Da…
https://en.wikipedia.org/wiki/Split,_Croatia

travel_explore

web search NEUTRAL — Jan 20, 2017 · Split: Directed by M. Night Shyamalan. With James McAvoy, Anya Taylor-Joy, Haley Lu Richardson, Betty Buckley. Three girls are kidnapped by a man with a diagnosed 23 distinct personalit…
https://www.imdb.com/title/tt4972582/

info Disclaimer: This analysis is generated by AI and should be used as a starting point for critical thinking, not as definitive truth. Claims are verified against publicly available sources. Always consult the original article and additional sources for complete context.