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This sounds consistent with the advice from my trainer when I was going to the gym. One thing you don't mention is knee position relative to your toes. I was ad

• Thriptic 7y ago
  That is true, but knee position relative to toes is more of a diagnostic for other form issues rather than something to try to optimize for in it's own right if that makes sense. If you are breaking at the hips (ie pushing your butt backwards to initiate the movement as opposed to sitting straight down on your ankles) and also breaking at the knees (ie pushing your knees apart to start the movement) properly, then your knees will usually not go passed your toes. If you find that your knees are going far passed your toes, you probably aren't doing at least one of those things correctly. It also usually means that the bar is not over your heels so you are moving it inefficiently. It's similar to when people say "chest up" for squatting which actually has nothing to do with your chest directly and is instead a diagnostic for if a person's back and core are tight. If your back and core are tight then your back won't round and therefore your chest will appear "up".
• triceratops 7y ago
  Where your knee ends up in a full-depth squat depends on the relative lengths of your tibia and ankle. If you have long tibia and short ankles (relatively) the knees will inevitably go past the toes when squatting. If it hurts excessively don't do it, or proceed with extreme caution. It's probably not a big issue otherwise.