A Comparative Evaluation of Knees-Over-Toes and Knees-Behind-Toes Exercise Protocols on Improving Functional Movement Screen Scores from 2 to 3
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Authors
Lander, Emma T.
Brock, Delaney K.
Brown, Christine
Issue Date
2025-12
Type
Language
en_US
Keywords
Health Sciences; Medical Sciences
Alternative Title
Abstract
This study aimed to evaluate the effects of two different home exercise interventions on Functional Movement Screen (FMS) deep squat performance over a six-week period. Ten participants were divided into two groups following distinct exercise plans. Plan 1 incorporated the knees-over-toes method, designed to enhance range of motion and joint mobility through greater anterior knee translation. Plan 2 utilized the knees-behind-toes method, emphasizing posterior chain activation to strengthen the glutes and hamstrings. All participants began the study with a score of 2 on the FMS deep squat, with the goal of improving to a score of 3. Testing was conducted at baseline and after six weeks.
Participants completed their assigned exercise plans for 6 weeks to determine overall effectiveness and long-term improvements in functional movement quality. Hip, knee, and ankle mobility was assessed using the Functional Movement Screen. Independent T-Test was used to compare the group’s data looking for significance of a p value less than .05. This research was conducted with the goal of determining if knees over toes exercises or knees behind toes exercises had more impact on improving squat form and depth. More research is needed to determine how the exercise programs will affect other patient populations.