If you’re someone who’s interested in fitness and strength training, you may have heard of the “knees over toes” program. The concept behind this program is simple: it’s okay for your knees to travel past your toes during exercises like squats and lunges. For years, people have been told that this is bad for your knees, but recent research has shown that it’s actually safe and can even be beneficial.
The “knees over toes” program was created by Ben Patrick, also known as the “Knees Over Toes Guy.” The program is designed to help you improve your knee health, mobility, and strength by incorporating exercises that involve your knees traveling over your toes. The program consists of a series of exercises that can be done without any equipment, making it easy to do at home or at the gym. Whether you’re a beginner or an experienced athlete, the “knees over toes” program can help you take your fitness to the next level.
Understanding the Knees Over Toes Program
If you’re looking for a program to improve knee strength, mobility and flexibility, the Knees Over Toes Program (KOTP) might be what you need. Created by Ben Patrick, also known as the Knees Over Toes Guy, this program is designed to help relieve anterior knee pain and kneecap pain.
The Knees Over Toes Program is based on the concept of allowing your knees to travel past your toes during exercises like squats and lunges. This is contrary to the common misconception that this movement is inherently dangerous for the knee joint. In fact, increasing pressure in the knee joint at certain angles can be beneficial for knee health and function.
The program includes exercises that target the muscles around the knee joint, including the quadriceps, hamstrings, and glutes. These exercises are designed to improve knee strength and stability, as well as flexibility and mobility. The KOTP is a 17-week rehabilitation program that can be done at home or in the gym.
Ben Patrick, the creator of the Knees Over Toes Program, is a certified trainer and former athlete who suffered from knee injuries himself. He founded Athletic Truth Group (ATG), which is also known as the Knees Over Toes Guy, to share his knowledge and experience with others. The ATG YouTube channel is a great resource for learning more about the Knees Over Toes Program and other fitness-related topics.
In summary, the Knees Over Toes Program is a unique exercise program designed to strengthen the knees, increase mobility and flexibility, and prevent knee injuries. It is based on the concept of allowing your knees to travel past your toes during exercises like squats and lunges, which can be beneficial for knee health and function. Ben Patrick, the creator of the program, is a certified trainer and former athlete who suffered from knee injuries himself.
Key Concepts of the Program
The Knees Over Toes program is a training regime that focuses on strengthening the lower body, improving mobility and flexibility, and increasing range of motion. The program is based on the key concept of allowing the knees to travel over the toes during exercises like squats and lunges, which was previously thought to be harmful to the knee joint.
The program emphasizes the importance of proper knee tracking and ankle dorsiflexion, which are essential for achieving the knees over toes position. This position involves keeping the knees in line with the toes, which helps to distribute the load evenly across the joints and muscles of the lower body.
The Knees Over Toes program consists of four phases, with each phase building upon the previous one. The first phase focuses on developing proper knee tracking and ankle dorsiflexion, while the second phase introduces more challenging exercises to improve strength and mobility.
The third phase of the program is dedicated to building full range of motion in the lower body, which involves increasing the depth of squats and lunges while maintaining proper knee tracking and ankle dorsiflexion. The fourth and final phase focuses on advanced exercises that challenge the lower body in new ways and help to maintain the gains achieved in the previous phases.
Overall, the Knees Over Toes program is a safe and effective way to improve lower body strength, mobility, and flexibility. By allowing the knees to travel over the toes and maintaining proper knee tracking and ankle dorsiflexion, you can achieve a full range of motion in your lower body while minimizing the risk of injury.
Exercises and Workouts
If you’re looking to improve your knee health and overall lower body strength, incorporating the Knees Over Toes Guy exercises into your workout routine can be a great way to do so. Here are some bodyweight and weighted exercises to get you started:
Bodyweight Exercises
- Squats: Squats are a great way to strengthen your lower body, including your knees. Start with bodyweight squats and work your way up to weighted squats as you become more comfortable.
- Tibialis Raise: This exercise targets the muscles on the front of your shin, which can help prevent shin splints and improve ankle stability. To perform a tibialis raise, sit on the ground with your legs straight out in front of you. Loop a resistance band around the ball of your foot and hold onto the ends. Point your toes away from your body, then flex them back towards your shins. Repeat for several reps before switching to the other foot.
- Split Squat: This exercise targets your quads, glutes, and hamstrings. Start in a lunge position with your back foot elevated on a step or bench. Slowly lower your back knee towards the ground, then push back up through your front foot to return to standing. Repeat for several reps before switching to the other leg.
- Lunges: Lunges are a great way to work your lower body, including your knees. Start with bodyweight lunges and work your way up to weighted lunges as you become more comfortable.
- Step Down: This exercise targets your quads and glutes. Stand on a step or bench with one foot, then slowly lower your other foot towards the ground. Tap your toe on the ground, then push back up through your standing foot to return to the starting position. Repeat for several reps before switching to the other foot.
Weighted Exercises
- Front Squat: This exercise targets your quads, glutes, and hamstrings. Start with a light weight and work your way up as you become more comfortable. Hold the barbell across the front of your shoulders, then lower down into a squat. Push back up through your heels to return to standing.
- Single Leg Back Extension: This exercise targets your glutes and hamstrings. Start by lying face down on a bench with your legs hanging off the edge. Hold a weight between your feet, then lift one leg towards the ceiling. Lower back down and repeat for several reps before switching to the other leg.
- Knees Over Toes Workout: This workout is designed specifically to improve knee health and lower body strength. It includes a variety of exercises, including split squats, lunges, step downs, and more. Check out the Knees Over Toes Guy website for more information on how to perform this workout.
Remember to start with lighter weights and work your way up as you become more comfortable with each exercise. And always listen to your body – if something doesn’t feel right, stop and consult with a fitness professional.
Program Progressions
The Knees Over Toes program offers several progressions that cater to different ability levels. The Knee Ability Zero program is the starting point for beginners and requires no equipment to perform. This program focuses on building a solid foundation of knee strength and mobility.
Once you have completed the Knee Ability Zero program, you can move on to the Standards Program. This program is designed to help you achieve a specific level of strength and mobility. It includes exercises like the ATG Split Squat, the ATG Pistol Squat, and the ATG Shrimp Squat.
For those who want to take their knee strength to the next level, the Dense Strength Program is the way to go. This program is designed for advanced athletes who have already completed the Standards Program. It includes exercises like the ATG Sissy Squat, the ATG Leg Extension, and the ATG Leg Curl.
Each program includes a variety of exercises that focus on different aspects of knee strength and mobility. These exercises are designed to be challenging, but also safe and effective. With consistent training and dedication, you can achieve incredible results with the Knees Over Toes program.
Remember to always listen to your body and progress at your own pace. Don’t push yourself too hard too soon, as this can lead to injury. With patience and persistence, you can build strong, healthy knees that will serve you for years to come.
Role of Key Body Parts
When performing the Knees Over Toes program, several key body parts play an important role in ensuring proper form and reducing the risk of injury. Here are the roles of the hips, ankles, quads, calves, and shins.
Role of the Hips
The hips play a crucial role in the Knees Over Toes program. They are responsible for maintaining proper alignment of the lower body and providing stability during exercises. When performing squats or lunges, it is important to engage your glutes and keep your hips level to prevent any unnecessary strain on your lower back.
Role of the Ankles
The ankles are also important in the Knees Over Toes program. They allow for proper movement and stability during exercises. To ensure proper form, it is important to keep your ankles in a neutral position and avoid rolling them inward or outward. This will help prevent any unnecessary strain on your ankles and reduce the risk of injury.
Role of the Quads
The quads are the primary muscle group targeted in the Knees Over Toes program. They are responsible for extending the knee and providing power during exercises. To properly engage your quads, it is important to keep your knees in line with your toes and avoid letting them cave inward. This will help ensure proper form and prevent any unnecessary strain on your knee joints.
Role of the Calves
The calves also play an important role in the Knees Over Toes program. They are responsible for flexing the ankle and providing stability during exercises. To properly engage your calves, it is important to keep your heels down and avoid lifting them off the ground. This will help prevent any unnecessary strain on your Achilles tendon and reduce the risk of injury.
Role of the Shins
The shins are often overlooked in the Knees Over Toes program, but they play a crucial role in maintaining proper form and reducing the risk of injury. The tibialis anterior muscle, located on the front of the shin, is responsible for dorsiflexing the ankle and preventing the foot from rolling inward. To properly engage your shins, it is important to keep your weight on your heels and avoid shifting forward onto your toes. This will help ensure proper alignment and prevent any unnecessary strain on your shins.
Overall, by understanding the roles of these key body parts, you can ensure proper form and reduce the risk of injury during the Knees Over Toes program.
Addressing Knee Health and Pain
If you have knee pain or want to improve your knee health and strength, the Knees Over Toes program may be worth considering. Knee pain can be caused by a variety of factors, such as overuse, injury, or poor biomechanics. However, with proper training and rehabilitation, you can improve your knee health and reduce pain.
The Knees Over Toes program is designed to help you build strength in your knees and improve your biomechanics. The program focuses on exercises that involve moving your knees over your toes, which can help improve patellofemoral pain and reduce the risk of knee injuries.
The program includes a variety of exercises that can be done at home or in the gym, such as squats, lunges, and step-ups. The exercises are designed to gradually increase in intensity, so you can progress at your own pace and avoid injury.
In addition to exercise, the Knees Over Toes program also includes a rehabilitation program that can help you recover from knee injuries and improve your knee health. The program includes exercises that can help strengthen your knee muscles and improve your range of motion.
If you are experiencing knee pain, it is important to consult with a healthcare professional before starting any exercise program. They can help you determine the underlying cause of your pain and recommend appropriate treatment options.
Overall, the Knees Over Toes program can be a helpful tool for improving knee health and reducing pain. By incorporating exercises that involve moving your knees over your toes, you can build strength and improve your biomechanics, leading to better knee health and function.
Equipment Used in the Program
The Knees Over Toes program is designed to improve the strength and flexibility of your lower body, particularly your knees and ankles. While some of the exercises can be done without equipment, there are a few key pieces of equipment that can make the program more effective.
One of the most important pieces of equipment is a slant board. This is a board that is angled to allow you to squat with a more upright torso, which puts less strain on your lower back and hips and more on your quads. You can purchase a slant board online or make your own using a piece of wood and some hardware.
Another useful piece of equipment is a Tib Bar. This is a barbell attachment that allows you to do tibialis raises, which are exercises that target the muscles on the front of your shin. These muscles are often neglected in traditional strength training, but they play an important role in knee health and stability. You can purchase a Tib Bar online or use a resistance band as a substitute.
Bands are also a useful tool for the Knees Over Toes program. You can use them for exercises like banded hip flexion, which targets your hip flexors and quads, and backward sled pulls, which are great for building endurance and improving your cardiovascular health.
In addition to these pieces of equipment, there are a few other items that can be helpful for the program. Monkey feet, for example, can be used to add extra resistance to some of the exercises. And a foam roller or massage ball can be used to help alleviate muscle soreness and tightness.
Overall, while you don’t need a lot of equipment to do the Knees Over Toes program, having the right tools can make a big difference in your results. With a few key pieces of equipment, you can take your lower body strength and flexibility to the next level.
The Coach Behind the Program
If you’ve been following the fitness community on social media, you’ve probably heard of the Knees Over Toes program. The man behind this popular program is Ben Patrick, also known as the Knees Over Toes Guy. Ben is a fitness influencer, coach, and former professional basketball player who has dedicated his life to helping people improve their physical health and overcome their limitations.
Ben’s journey to becoming a fitness influencer and coach began when he was a teenager. As a basketball player, he suffered from chronic knee pain, which made it difficult for him to perform at his best. After years of trying different treatments and exercises, Ben finally discovered the Knees Over Toes program, which helped him to overcome his knee pain and improve his athletic performance.
Since then, Ben has been on a mission to share his knowledge and experience with others. He founded the Athletic Truth Group (ATG), a fitness company that offers a range of programs and services to help people improve their physical health and achieve their fitness goals. The Knees Over Toes program is one of the most popular programs offered by ATG, and it has helped thousands of people to relieve knee pain, improve their mobility, and increase their strength.
Ben’s approach to fitness is unique because he emphasizes the importance of training movements that are often neglected in traditional fitness programs. For example, he encourages his clients to train with their knees over their toes, which is a movement that is often avoided because of the belief that it can cause knee pain. However, Ben has shown that this movement can actually help to strengthen the knees and prevent knee pain when done correctly.
Overall, Ben Patrick is a friendly and knowledgeable coach who has helped many people to improve their physical health and achieve their fitness goals. Whether you’re a professional athlete or just looking to improve your mobility and strength, the Knees Over Toes program is definitely worth checking out.
Benefits and Critiques of the Knees Over Toes Program
If you’re considering the Knees Over Toes program, you’ll want to know both the benefits and critiques of the program. Here’s what you need to know:
Benefits of the Knees Over Toes Program
- Improved Athletic Performance: The Knees Over Toes program focuses on strengthening the knees through a full range of motion. This can lead to improved athletic performance, especially in sports that require jumping and landing.
- Reduced Risk of Injury: By strengthening the knees, you can reduce the risk of knee injuries, such as ACL tears and patellar tendinitis.
- Increased Strength: The Knees Over Toes program is designed to increase strength in the lower body, particularly in the knees, quads, and glutes.
- Improved Flexibility: The program includes exercises that improve flexibility in the knees, ankles, and hips.
Critiques of the Knees Over Toes Program
- Not Suitable for Everyone: The Knees Over Toes program is not suitable for everyone, especially those with knee injuries or chronic knee pain. Always consult with a doctor or physical therapist before starting the program.
- Requires Dedication: Like any fitness program, the Knees Over Toes program requires dedication and consistency to see results.
- Limited Upper Body Work: The program focuses primarily on the lower body, with only two upper body days per week. If you’re looking for a full-body workout, you may need to supplement the program with additional exercises.
- No Cardiovascular Training: The program does not include any cardiovascular training, so you may need to add cardio to your routine if you’re looking to improve your overall fitness.
Overall, the Knees Over Toes program can be a great way to improve your athletic performance, reduce the risk of injury, and increase lower body strength and flexibility. However, it’s important to consider the critiques of the program and consult with a professional before starting any new fitness routine.
Program Schedule and Commitment
The Knees Over Toes Program is a 17-week rehabilitation program designed to relieve knee pain and strengthen your knees. To get the best results from the program, you need to commit to the schedule and follow it consistently.
The program is divided into three phases, each lasting for six weeks, with a one-week deload week between each phase. The deload week is an essential part of the program, as it allows your body to recover and adapt to the new training stimulus.
Here is a breakdown of the program schedule:
| Phase | Weeks | Focus |
|---|---|---|
| Phase 1 | 1-6 | Strengthening the feet and ankles |
| Phase 2 | 7-12 | Building knee strength and mobility |
| Phase 3 | 13-17 | Advanced knee strength and mobility |
Each week of the program includes four training sessions, with each session lasting between 60-90 minutes. The program includes a mix of strength training, mobility exercises, and conditioning work, with a focus on training the knees through a full range of motion.
To get the most out of the program, you need to commit to following the schedule and completing all four training sessions each week. It’s essential to listen to your body and adjust the program as needed, but consistency is key to getting the best results.
In addition to the training sessions, the program includes a nutrition guide and recovery protocols to help you optimize your recovery and get the most out of your training. It’s essential to follow these guidelines to support your training and ensure you’re fueling your body for optimal performance.
Overall, the Knees Over Toes Program requires a significant commitment of time and effort, but the results are worth it. If you’re struggling with knee pain or looking to improve your knee strength and mobility, this program is an excellent option to consider.
Jump Program and Athletic Performance
If you’re looking to improve your athletic performance, a jump program can be a great way to achieve your goals. The Knees Over Toes Guy (ATG) jump program is designed to help you increase your vertical jump while also improving your knee health. By focusing on strengthening the muscles around your knees, you can reduce your risk of injury and improve your overall athletic performance.
The ATG jump program is suitable for athletes of all levels, from beginners to professionals. The program includes a variety of exercises that target the muscles used in jumping, such as the quads, hamstrings, and calves. These exercises are designed to be challenging, but also safe and effective.
In addition to improving your vertical jump, the ATG jump program can also help you with other aspects of your athletic performance. By strengthening your legs and improving your overall fitness, you can become faster, more agile, and more powerful on the field or court.
One of the great things about the ATG jump program is that it is customizable to your specific needs and goals. Whether you’re looking to improve your dunking ability or simply want to become a better all-around athlete, the program can be tailored to your individual needs.
Overall, if you’re looking to improve your athletic performance, the ATG jump program is definitely worth considering. With its focus on knee health and overall fitness, it can help you become a better athlete while also reducing your risk of injury.
Frequently Asked Questions
What are some beginner exercises recommended by the Knees Over Toes Guy?
If you’re just starting out with the Knees Over Toes program, it’s important to start with exercises that won’t put too much strain on your knees. Some good beginner exercises include bodyweight squats, lunges, and step-ups. As you progress, you can start adding weight and trying more challenging exercises.
What is the controversy surrounding the Knees Over Toes Guy?
Some people in the fitness community have raised concerns about the safety of the Knees Over Toes program. The program involves exercises that involve the knees moving in front of the toes, which some experts believe can put too much stress on the knee joint. However, many people who have tried the program have reported positive results, so it’s important to do your own research and consult with a healthcare professional before starting any new exercise program.
Is there a PDF version of the Knees Over Toes Zero program available?
Yes, there is a PDF version of the Knees Over Toes Zero program available for purchase on the Knees Over Toes Guy’s website. The program includes detailed instructions and videos for each exercise, as well as a nutrition guide and other resources to help you achieve your fitness goals.
What equipment is needed for the Knees Over Toes program?
Most of the exercises in the Knees Over Toes program can be done with just your bodyweight, but some exercises may require equipment such as dumbbells, resistance bands, or a step-up box. The program includes a list of recommended equipment, but you can also modify the exercises to use whatever equipment you have available.
Has anyone had success with the Knees Over Toes program?
Yes, many people have reported positive results from following the Knees Over Toes program. Some have reported improved knee health, increased strength and mobility, and better overall fitness. However, it’s important to remember that everyone’s body is different, and what works for one person may not work for another.
How long does the Knees Over Toes program typically last?
The length of the Knees Over Toes program can vary depending on your goals and fitness level. The Knees Over Toes Zero program is designed to be completed in 12 weeks, but you can continue to follow the program for as long as you like to maintain your progress and continue improving your knee health and fitness.