90 Days of Knees Over Toes UNLOCKED My Sh*t

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Over the last 90 days I have been training like Knees Over Toes Guy using his ATG program to bulletproof my knees. I've dealt with years of knee pain at this point, and I wanted to see if Ben Patrick's unique training program could rehab my knees and get me back to my best. Using his sled pulls, backward walking, split squats and the patrick step, I was surprised at how challenging the routine was, and better yet, how much of an impact this program had on my knees and my athleticism.
Have a great week guys! Cheers.

[@great_gravity]

I’m about 6 months into Knees Over Toes programming and my knees feel fantastic. Getting a small sled that I pull in my street has been the best home gym purchase I’ve ever made.

[@SamKalirai]

Do you just do it on the concrete?

[@LifeofRip]

Im glad i live in the country. The sles gets loud on concrete

[@SpenSahDude]

What sled did you purchase to use on the street? I’ve been interested in purchasing one but didn’t want to mark up the asphalt or make too much noise.

[@larrybad9821]

​@@SpenSahDude you can use an old tyre for backward walking

[@jackminnella8466]

@@KCVen805how’s the noise

[@markkinz7913]

The camera guy that stops you from jumping from 8ft up is a good friend.

[@spicerc1244]

Scripted. C'mon, man.

[@brianbarton4619]

fun thing to notice, how he injured himself, and was able to build better knees post injury. so many people get one injury and say "oh, i guess my whole body is broken now." move your body folks, its an amazing piece of equipment.

[@LuKorvette]

Exactly! Imagine if he'd injured himself without being in the middle of doing the training or completely stopping after being injured. The injury possibly would have been much worse and definitely more debilitating to his overall wellness.

[@ElSings]

This so great to note about other injuries and especially surgeries too! Especially with ACL tear surgeries, you need to get moving the day of or the day after surgery so you don’t lock up and get scar tissue, because blood moving towards the injured area gives nutrients and oxygen needed for healing. Very important to move!

[@carl_anderson9315]

Yeah the program allows you to recover incredibly fast and to get back on track easily. So if you hurt yourself on day 90 you just regress for a couple of weeks to day 10 and you’ll be able to restart at day 90 and continue your progress.

[@deathuponusalll]

THIS

[@Justaman418]

It really amazes me how not moving and staying in wrong positions for years destroys the capabilities of our body, but when we move in all angles and directions we return again to that strength.

[@ethan-sq6zv]

Yeah it happens rapidly in comparison to all the time I spent not doing them

[@resilientfarmsanddesignstu1702]

I really like this guy because he keeps it real and doesn’t sugarcoat everything to make it seem easy and pain free (both physically and psychologically). Progress is trial and error, two steps forward one step back, and this guy really captures what actually happens to you when you try to improve. Well done!

[@andrewpeachey5416]

Amazing. I'm studying to be an Athletic Trainer (literally an exercise rehab coach) and this is exactly what we try to give people. Simple, easy to execute plans that TRANSFORM your ability to do the things you love. This is where the special is. Getting people back to the things that bring them meaning and joy. Super glad this one worked out for you!

[@ericmalitz]

Cmon. Your mix of half squats, Bulgarians, battle ropes, box jumps, and McGill’s big 3 aren’t going to transform anything.

[@andrewpeachey5416]

Those movements have their place at times. But so do power cleans, deadlifts, kettlebell swings, rowing, eccentric hamstring work. There's an enormous world of restorative exercise and any trainer worth their salt will scale their coaching based on the needs and demands of the scenario

[@ericmalitz]

The exact kind of reply I’d expect 😂 So “demands of the scenario” dictate getting out of knee pain? See the guy in this video? Do you think any exercises you named are going to “restore” let alone “transform” his abilities? Hint: no.

[@andrewpeachey5416]

To be fair, this video literally demonstrates someone following a program of specific movements and seeing a significant difference in his before and after. I'm not advocating for any specific exercises, like I said there's a huge range. But I'm not sure what to tell you if you just watched this video, saw his improvement and you don't think exercise interventions can help. 🤷🏼‍♂️

[@Kknewkles]

@@andrewpeachey5416 it's one of them guys. You know, do nothing, know nothing, but present an air of a couch expert. The jaded cynic.

[@Dragi05]

Nice work! Also great mentality not giving up when you had an injury. I love these kind of success stories. I know I'm a stranger, but I'm proud of you!

[@midgelfc]

Great video as always! Can't believe it has been a year since your last video. The cameos in Cam's and supporting him have been great. As someone with knee pain this has def peaked my interest and I'll look into the workouts you did to see if they fit in with my knee rehab 🙏

[@879PC]

Wdym? He did a video 5, 6, and 10 months ago.

[@wesbfitness]

Another good video! I've been adding in some of Ben Patrick's stuff into my workouts lately and it's definitely been helping. Certainly feel like I've got some of my athleticism back

[@shaunbuddy9259]

Thank you for taking the time to make that video and congratulations on all your progress. You earned it! Happy to see you healed so quickly!

[@SpaceDad87]

You did a great job! Ben's exercises and knowledge has helped me so much over the last few years with my knees. You should train to Dunk soon! You could get an easy few more inches right away with just a really strong penultimate step.

[@anojanahilan8461]

Seeing you do this, I'm definitely going try program as well hopefully sort my knees as well! Awesome video once again!

[@mikelesage7133]

Currently in my resetting to ground zero after recovering to reaching a 4.5min/mile to now unable to walk without pain. Nice to see that others have hit that point in recovery then had to restart also.🎉

[@TheAllanBrownlie]

Been doing knees over toes exercises for a couple of years. It has really improved my leg strength and flexibiltiy

[@nathalieu]

This was such good story telling and funny! 😊😁 Super interesting! Thank you so much for testing this and sharing your experience with us!!

[@kimberthug]

I really enjoyed this video and the ending was really funny. Appreciate the kind message at the end as well.

[@chrishoppe2714]

I am not FULLY on the KOTG program but am incorporating a lot of it into my routine now. I've been battling knee pain for 21 years now and I can't believe how good they feel after a few months of working the program! So glad to have started.

[@etienne3819]

6 months in recovery from ACL & PCL reconstruction, I have progressed quite a bit. This will really help!

[@kobalt77]

wonderful presentation, well done my friend, this was very helpful, and yes Ben is amazing !!

[@monstavation1642]

Appreciate this ENTIRE post, thank you..!!

[@wadeo1980]

I was genuinely so happy watching that. Confirmed why I'm a PT haha. Keep on going mate! From Australia.

[@pianoman47]

Thank you so much for making this video!

[@stevenchoi86]

Amazing video. Keep up the good work guys!

[@PescaitoFrito]

This is wholesome, very inspiring ♥

[@CaptainSallyPoo]

This is such a good video!!! Really makes me want to get back to Ben's program. I'm really good at half assing it. You definitely full assed it 👏🏼👏🏼👏🏼👏🏼

[@retardno002]

The only thing that's harder to implement is the sled pulling. Everything else needs little to no equipment so I incorporate some of these exercises in my warmups. How are you half assing it? 😅

[@CaptainSallyPoo]

@retardno002 I just only do his program 1 day a week...I guess I'm like...quarter assing it?

[@retardno002]

@@CaptainSallyPoo not really, I think he actually recommends only doing this once a week, or at least he did in a video with GarageStrength.

[@KDemosh]

I've done these workouts too and I only had light knee pains prior (minus a wrong sized bike-NEVER get a bike that isn't your size) and my knees and mobility feel stable and no pain in dynamic movements. I highly recommend wide toe box zero drop shoes and these knee strengthening exercises!

[@DaveDEF82]

Most of the video he is wearing a pair of Feelgrounds Courtside... Those are barefoot shoes. It's the pair that looks like Panda Nikes.

[@mcmjr405]

Awesome! Thank you for sharing this!

[@ethan-sq6zv]

I love this guy been following him since late 2020 he got my knees better 👍

[@carlozuzic2617]

Such a good video. Funny, informative and inspiring. Subbed! Tnx for the nice message at the end of it 😂😊

[@TheKnicks2012]

Awesome video! For the rim touching, I think it’s because you stop your momentum when you jump to jump which gives you less lift off. Think you could easily get a bit higher if you stride and lift off into it. We might need a “I learned how to dunk” video

[@ryanmartin5456]

Probs take years

[@FoolProof777]

⁠@@ryanmartin5456His mechanics are so ass right now he could get easily get a couple more inches immediately just by learning how to jump. From there if he kept doing this work and add in plyos, he could get there in 1-1.5 years of dedicated effort I bet

[@JayFriedrichs]

Also the angle he approaches rim.

[@bigtonytiger]

Could help to get more speed by starting further out and dipping slightly on the last two steps. Still working on the consistency myself!

[@sijstone]

Since getting into fitness last year, I've ended up getting massively obsessed with Goal Guys videos and slowly working my way through them. Don't know whether its because I'm also follicular challenged by I'm obsessed with Bren's transformations. Absolutely body goals.

[@jenny4444js]

Thank you for this video. I injured my knee a few years ago and while it has gotten better than it was, I still don't trust it the same. I'm going to give this a real try to see if I can build back some lost confidence! Thank you!

[@GoalGuys]

Amazing! Go for it!

[@weebspeakeasy314]

you most definitely can bro.

[@jenny4444js]

@@weebspeakeasy314 Thank you! I'll do my best!

[@BlueRiptide]

@@jenny4444jshow’d it go?

[@jenny4444js]

@@BlueRiptide Thank you for checking in! So far it has been going great! I already notice that if I slack off, it starts to revert, so I will need to keep doing this at least somewhat regularly. Hope this helps! Thank you! Xx

[@wellersonoliveira5334]

My knees are hurting just for watching the first clip alone 😢

[@armandobernal2042]

Good video! Congrats on the final sprint and jump!

[@paulryan5462]

Thank you for this ❤

[@monkeyXmonkey]

Fantastic video! I do the ATG system and my leg and knees are stronger than ever!!

[@terrellfeakes2842]

I tore my LCL 8 weeks ago, and couldn't walk for a couple weeks. I started implementing this daily for the past 5-6 weeks and I've already increased my vertical past anything I've ever been able to reach before. A couple more weeks and I should be able to dunk within a couple weeks.

[@Bigpapiwampi]

Where's the Like and Subscribe? Great job guys. Really appreciate the hard work you guys go through to vet out these programs. Keep it up!

[@user-hi1mj4mc3w]

Great job mate 👏❤

[@1fitjoker]

Really enjoyed this!

[@andrewwiggin7433]

This is inspirational. I have terrrible knee pain and it frustrates me to no end. I will be trying these out

[@Kknewkles]

This makes for a pretty good intro to his stuff. I haven't had time to look into it all systematically.

[@Agu1lera]

It hasn’t even been 20 seconds and I’m already feeling some tingles on my knees 😭😂

[@NOCOMP7]

My man hit a muscle up ! Nice!!im going to start adding these things in immediately

[@nitziacast7509]

Thank you, great video!

[@amj864]

The massage at the end was pretty cool. Love you both.

[@Mr-Bogs]

Wait, you got a massage?

[@amj864]

@@Mr-Bogs Yeah, no-homo tho

[@vibrationoftheone]

I never thought exercising knees could help touching your toes. (I have the same distance you do and it confuses people as I'm pretty fit otherwise but can't touch my toes) Really inspiring! even the thought of walking backwards in public just got my curiosity and probably a fun experience!

[@rowlanddavid]

Great video bro!!!

[@robertfox4114]

It's insane that you improved so much in 90 days.

[@Fitforacting]

That was awesome! I hope you were doing Jefferson curls too. That really helped my flexibility

[@brendansherlock6442]

Tempting faith a bit doing those jumps but fair play. I too am working on my knees fitness, flexibility,mobility and have 5 months to train for my first half marathon, I've never ran more than 10km and that was 15 years ago so it's a challenge I am taking seriously. Good luck to all actively addressing their issues and big thanks owed to kneesovertoesguy, I actually think he deserves a nobel prize for his revolutionary physical therapy that is proving we don't need pills to solve problems. Shouldn't have said that, now they're going to come after me😮

[@wadeo1980]

It's a bit like that isn't it!

[@Milo-Mike]

How is it going with your Training Brother? Is the first 10km done?😅

[@Thatmainchick]

Really love this. It shows that it works.

[@CJAlonzo413]

the joy on your face when you said you're pain free is so wholesome! how do you feel like this has helped with your ankle/hip mobility? I don't have any knee pain but my squat mobility is BAD.

[@GoalGuys]

Not sure if hip mobility has changed but I feel like my ankle and foot mobility has improved a bunch!

[@CJAlonzo413]

@@GoalGuys oh dang okay! I had a lot of ankle sprains from basketball so I'll give this a try. Thanks for these videos!!!

[@edvinkarlsson9368]

Try doing crawls, the lizard crawl is very good for hip mobility and overall health, if you want to checkbit out, the bioneer has videos on it

[@edvinkarlsson9368]

@@CJAlonzo413 kzbin.info/www/bejne/rpS5k2usYrOci7ssi=yeWOcGgqCh0Kg8KK best exercise I’ve found for me

[@Koosharem]

Another great video. You forgot to show how far your hanstring stretch improved!!!!!! I wanted to see it. Cheers.

[@mainstreetsilverback]

Hey thanks for sharing you journey. I’m gonna have to look into the program.

[@MachuSayTruck]

Ok I'll try at least some of this. Great job man!

[@BrandonDJx]

Came here to suggest a video. It'd be good to see a 30 day boxing challenge - You light spar on your first day, spend 30 days working on your boxing and light spar again to see the improvement. I think the training, progression and technique would be really good to see.

[@karirizzo12]

Thank you for sharing your experience. I had ACL and meniscus surgery 6 years ago and I can't bend my knee past 90 degrees. It is so painful when I try stretching it. I really want to get my mobility back. It's really discouraging. Watching your knees improve gives me hope! Thank you!

[@AskPiaAkashic]

Work on opening your hips which will also work on your quads and hamstrings/glutes; and do ankle, foot and toe work. Also those wedges he started with really help.

[@gugy68]

Man, I feel I am watching myself. I'm 55 and athletic fit but my knees are bad and hamstrings tight as hell. God Bless Ben Patrick.

[@OnlyFunnyNaga]

Love your content, man! I hope you consider trying out bjj for a future challenge

[@georgejetzon3833]

thanks for sharing!

[@kevorkgarabedian]

Great video especially the jump off the ladder. LOL! I have dabbled with the ATG program over the past 2 years and after finally committing a month ago my knees feel much stronger. I do other exercises as well but try to get at least 3/4 ATG workouts in a week. I'm feeling the benefits and can even run now even though I way about 260 lb. I've also started recording my workouts for people to see my progress.

[@kontrolldkhaosPK]

Shame you don't have an affiliate link for this, because I just purchased the program because of this video - and reading other people's comments below😅Never heard of the guy before this, but I'm definitely intrigued to get rid of any current knee pain & see how it affects my gym workouts, flexibility, AND dance training. Thanks for the video again! Great stuff!

[@jayterra2060]

How’s it going so far?

[@kickingkenno]

Another great video! Always a treat to see an update.

[@DaddyBmusic]

GREAT video-thank you! I have to ask: where are you, that you have a Roller Coaster in your backyard? I can barely take my eyes off of it 😂

[@jameyaustin]

Very inspiring. Good work! Would you mind sharing your daily routine? Thank you.

[@lukaskatinas3528]

Very nice!!! I would love to see video for vertical again it was a bomb, but now with your brother 😎

[@qsimek5926]

Nice work, mate.

[@ferryvantichelen6521]

Doing your backward walk next to a pond is dedication

[@phacocataractdrlvkraju5]

Well made video, inspiring and fun to watch, became fan & subscriber. I will also try guardedly.

[@bayareahustles]

8:12 That Looked like a NBA flop until you explained I was like what’s the roll for lol Great video love the progress and the determination 💪🏿💪🏿💪🏿

[@timmy5541]

I’ve been dealing with knee pain since running a marathon … can’t run more than 1km now. I’m definitely going to give this a try

[@lbo2cdg321]

Search up corexcell first, knees over toes can be quit more difficult and can get get injured if you don't know what your doing.

[@user35297]

goodluck

[@zunaedanwar5620]

It's helped me a lot with mine. I don't even have the program as it's a little too expensive but I've just been doing some of the stuff from his free KZbin content and it basically made my knee pain disappear in a month. I find that the less regularly I do them the more the knee pain starts to come back.

[@Fenrir21-gx3we]

Try to stay consistent!!🙏🙏

[@AngeloSama]

Any updates bro?

[@ChrisGeisel5000]

I had fun watching you improve and checking out the locations around town! Do you have a link to the program you followed?

[@rpc808]

Cool video. Now I want to try some of those exercises.

[@edperez4433]

You guys are so awesome! Just average guys trying!

[@DimeDMo]

I bet he feels amazing especially if he’s still doing these! I do them a lot

[@celticlass8573]

I always watch to the end of these videos. :)

[@matthijsbeets424]

amazing man!

[@noahwallace9787]

Great job, but I would look into signing up for his program coaching. Small form stuff that leaves room for improvement is still there. Like the split squat you should have your calves and hamstrings touching no gap

[@CentaurPress]

Great vid!

[@el_music0]

That’s brotherly love right there

[@dako89]

Ben Patrick, AKA "kneesovertoesguy", is the awesome for all the information on knee health!

[@super4143]

Thanks!

[@jhonathandevisson2045]

Dawg, this video was amazing, right now my knees are cooked, so i'm take this as inspiration, thank you big dog

[@lbo2cdg321]

Search up corexcell sports training and rehab please

[@StephenBillVideoEditing]

13:25 hey my guy, been a fan for years, of course I'll watch till the end. BTW, if you plan to come up with a paid course to do exactly your style of videos, sign me up. You guys are like try guys, but less sensationalism and more real. Love you guys, keep it up

[@Fabian_REI]

Awesome video!

[@internationalparty56]

Love the video! I thought i was the only one being 29 (I guess you're only a little younger or older?!) but already having knee pain whilst doing certain (cardio) exercises especially caused by running. Your video just gave me hope that if the pain increases there might be a solution for that; so thanks so much :)

[@slamazu9232]

nah bro theres hella like 16 year olds with knee pain just from doing high intensity sports and stuff and then they dont properly recover so it occurs during low intensity cardio as well

[@dh510]

4:15 You can do this exercise all day at my place if you want. I'll just need to find a way to make the wheels of my lawnmower seize up and set it to the lowest cutting hight first...

[@nicolasraffaele2489]

this makes me happy

[@ianburke5592]

ATG changed my life 🔥

[@jace8844]

try doing 1 foot jumps or learning the penultimate step to add inches to your jump

[@music99matt]

As someone who is currently going through knee pain this is very inspiring and motivating. What is your training frequency? I'm currently doing 3 trainings per week, and starting my 5th month of training, but I recently re-injured the knee so I had to regress :(. Also, how often do you do streaching? is it after every training or some other frequency?

[@lbo2cdg321]

Search up corexcell, alot of the problem starts in the glutes, his exercises are alot less intense and focus on muscles kot doesn't talk about much

[@ritcheymt]

I've watched six fitness/knee repair videos today and you're the only one who understands how to use music in a video. You'd think the concept of "turn the music volume down when the narrator is talking, and up when he's not" wouldn't be some hidden secret, but apparently it is the Holy Grail itself.

[@Cici_Dial]

My preference is no music at all, but that's just me.

[@ShawnGill1313]

I just watched this and I must admit. For YEARS doctors and people were in the 'no knee over toe's bandwagon. The secret is in the feet! I came here to talk about your jump, if you haven't figured it out yet. You developed all that strength and agility and didn't see, what I thought , to be good gains. It's all in your form. Watch a jump video and unleash all that hard work you did! I look forward to using this once I heal from a recent surgery. Good luck!

[@deartennislovejamie]

another great video!

[@axaide4210]

He looks so much happier at the end of the 90 days :)

[@raysonfontanez3246]

Lol that ankle breaker was something else. But dam that sucks on the injury you were looking very happy an motivated.

[@GeorgBFH]

as sports scientist I‘m very invested in studying bens approach, so this video is super interesting for me!

[@lbo2cdg321]

Search up corexcell, he know way more then Ben does please search him up

[@conradgonzales1185]

57 years old, and even just integrating a portion of KOT, already noticing a beneficial difference.

[@machetemedina5185]

Lmao dude was about to blow his knees out again at the end.... great video tho!! Glad to see ur knees are feeling better 👍