Retire the Rubbish: Five Gym Floor Leg Myths That Need Binning in 2025
Photo: Jstuby, CC0, via Wikimedia Commons
Every gym in Britain has its folklore. The bloke who swears by fasted squatting. The whiteboard that says 'no pain, no gain'. But some of the most stubborn leg day myths aren't just unhelpful — they're actively holding people back. We asked physiotherapists which clichés need a proper retirement party.
1. 'Never let your knees pass your toes'
This one refuses to die. "It's a coaching cue taken wildly out of context," says physio Tom Ashworth. "Your knees passing your toes is completely normal in a deep squat — watch any toddler or anyone getting off the loo." Restricting natural knee travel just shifts stress to your lower back. The swap: squat to a comfortable depth, letting your knees track naturally over your feet. Depth, not fear, builds strength.
2. The adductor machine cult
Squeezing pads with your inner thighs in isolation is, at best, a very narrow stimulus. Your adductors work as part of a system — in lunges, split squats and side steps. The swap: lateral lunges. They hit the adductors, glutes and quads together, and they build the kind of side-to-side strength that actually transfers to sport and life.
3. 'Leg day means heavy or nothing'
The worship of the heavy back squat has convinced a generation that if you're not grinding max attempts, you're wasting your time. Nonsense. Slow tempo work, step-ups, wall sits and loaded carries all build serious leg strength with far less systemic fatigue. The swap: pick one heavy day and one lighter, higher-rep day. Your joints will send a thank-you card.
4. 'Cardio kills your gains'
This myth has people avoiding the stair machine like it's contagious. In reality, sensible conditioning improves recovery, work capacity and — crucially for leg training — your ability to do more quality sets. The swap: two or three short conditioning sessions a week. Walk up actual hills. Your squats will thank you.
5. 'Machines are safer, so start there'
Machines have their place, but the idea that free movement is inherently dangerous keeps beginners weak and nervous. Learning to control your own body through space — squats, hinges, steps — builds the coordination that protects joints long-term. The swap: start light with bodyweight patterns, get a proper induction, and progress load gradually.
The bottom line? Your legs don't care about gym folklore. Give them full ranges, progressive challenge and a bit of variety, and they'll grow — knees over toes and all.
