Is it safe for knees to travel past the toes during deep squats?

Question

My gym trainer insists that knees must never travel past the toes in a squat, but my long femurs make it impossible to hit parallel without forward knee travel.

Marcus_Vance_CSCS · Accepted Answer

Allowing knees to travel naturally past the toes is biomechanically necessary for lifters with long femurs to reach depth without excessive forward lumbar flexion. Restricting knee travel artificially forces the hip to hinge excessively, increasing lower back shear by over 1,000%. Ensure your heels remain planted and knees track over your middle toes.

Is it safe for knees to travel past the toes during deep squats?

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