YOUR KNEES PASS YOUR TOES

THE PROBLEM

At the bottom of your squat, your knees are extending past your toes, so your body leans forward. Your heels are lifting off the floor, shifting your centre of gravity forward. Not only are you missing the full bum-toning benefits, but there’s a chance of face-planting.

THE CAUSE

The issue usually traces back to poor glute activation. In other words, your quads initiate the sit-back movement instead of your glutes and hamstrings. You might also have tight calves and ankles – perhaps from daily jogs or that stiletto habit you just can’t kick – which prevents you from grounding your heels.

THE FIX

Train your glutes to switch on during exercise by incorporating deadlifts and donkey kicks into your regular training. Also stretch your lower legs by bending alternate knees in a downward dog position as part of your warm-ups and cool-downs.