Knees Over Toes - Exercises to Build Muscle

Banish knee pain without leaving your strength & conditioning by the wayside. My friend and special guest Ben Patrick, aka Kneesovertoesguy, has ended knee pain for thousands with his signature programs. But you don't have to make a departure from training to get the benefits of these moves.
Today we'll show you 5 movements that bulletproof your knees - and how to use them within your training, Functional Bodybuilding style.
Beyond Knee Pain: FBB Athletic Muscle ebook: functional-bodybuilding.com/b...
For more on Ben: / @thekneesovertoesguy

[@TheKneesovertoesguy]

Marcus mastered the moves of Zero-Dense-Standards as fast as anyone I’ve ever seen! I personally think he’s the greatest training architect on earth. No offense intended to any other trainers, but that’s my honest belief. Getting to train in person with him proves he LIVES it. He’s in better shape than any pro athlete I’ve trained and I’ve trained multiple athletes on $100 million+ contracts. He’s also an amazing human being and to me, that’s more important than fitness. THANK YOU Marcus for your brilliance, passion and hospitality! Excited for the road ahead.

[@BrandonChapin]

I always knew that dragging a trap full of leafs was good for you...I just found even greater motivation! YardFit is real!

[@arminjujutsu]

Great people attract great people 💪

[@bryceoconnor3927]

Wow! Big praise!

[@obliviontimes]

Best colab ever 🐐 🐐

[@kettlebellmusclegain]

Damn thats a big statement.

[@sweetsue4204]

I’m a senior woman who found Ben because my knees started to ache, and everyone around me assumed that meant surgery was in my future. I knew better. Knowing that led me to Ben, and that has made all the difference in my life. Here’s hoping I can inspire others in my community to follow suit. Great video, by the way. 👍🏻👊🏻

[@davegreene1198]

I had the same approach at 55. Ankles were creaking up the stairs. Did my online research and went down the human health rabbit hole. I'm 62 now and stronger than I was at 50! Thanks ACV, keto and knees over toes guy!

[@noname-bt9ky]

How are your knees?

[@damonm4156]

Most just accept pills and pain the bandaid Ben Patrick is taking people off pills

[@JeeYaoKuneDo]

ALL EXERCISES, SETS & REPS + TIME STAMPS: ATG SPLIT SQUAT & UPPER PULL (3:00) 3 supersets of: A1) ATG Split Squat: 8-10 reps per leg (Tempo: 20X0) Rest 60s A2) Strict Pull-up: 8-10 reps (21X0) Rest 60s LOWER BODY POWER SETS (6:58) 3-5 sets of: Row 60s @ High Effort Rest 15s 12 Dual KB Deadlift Rest 15s 45s Reverse Sled Drag |Rest 2-3 min between sets| TIBIALIS & SQUAT PREP (9:56) 3 Rounds of: 1K Bike 20 Tibialis Raises (*scaled at 10:08) 30s Hanging L Tuck NORDIC HAM CURL SUPERSET (11:57) A1) Deficit Snatch Grip Deadlift: 4-6 reps Rest 30s A2) Nordic Hamstring Curl: 4-6 reps (51A1) Rest 2 min FUNCTIONAL PUMP CONDITIONING (13:47) For Time: Entry: 500m Row Then 20-15-10-5 of Goblet VMO Squat (53/35 lbs.) Ring Row Hanging Leg Tuck Exit: 500m Row

[@marcusfilly]

thanks for this!

[@JeeYaoKuneDo]

@@marcusfilly Thank YOU for this cool video, Marcus. Was fun writing this overview. And someone had to do it (in this age of attention deficit) since you didn't, haha ;)

[@lifeframedjw]

On the functional pump is this 4 sets at 20,15,10,5 seconds? What is the time goal? Also, any substitute for rows at home? Just use banded rows?

[@JeeYaoKuneDo]

@@lifeframedjw It's the (descending) number of reps. As little rest as possible. You could rest 60 sec between each round/set. Rows are hard to substitute imo... But yes, bands are better than nothing.

[@MB-sl3hx]

@@marcusfilly can I do this all in one?

[@thispointintime]

I've been to a hundred different youtube pages involving ben, lifting, lower body/core routines, etc...your ability to convey thoughts/workouts and put it into a video made me subscribe.

[@amilton1015]

Again thank you for more another amazing lesson with perfect audio too

[@jusuflazami9580]

FENOMENAL PRESENTATION, ABSOLUTELY PLEASANT WAY TO WATCH , BRAVO!!

[@brandiniron6112]

Awesome collab!!! Ben is legit. Good stuff

[@TechOutAdam]

This video should have 1mil views because last year I twisted my knee hiking and was shook. I was panicking thinking my knee would be messed up for a few months and hiking season was over. Luckily it happened in the fall so there wasn’t much time left anyway. I started doing the ATG program and it’s the only thing that got my knees better than ever before doing the workouts. I’m truly forever grateful. Now I have no fears of hikes or being active in any way. ❤

[@clap5]

Ben's is a great guy for sharing his methodology for practically free. I have taken all the advise he has offered and incorporated it into my training. After finally destroying my knees 2 years ago...I was just dealing with having knee pain. I continued to train through the pain. There are a few tools that helped a great deal in minimizing my pain. Such as a Theragun (worth the money)...I didn't realize how tight my muscles were, but also finding spots I didn't even know I was tight. Another tool that was somewhat effective were my Rapid Reboot compression boots. Helped clear out my DOMS after a hard training session. Once I found Ben and ATG through the Power Project Podcast I became a big fan. From there I incorporated quite a few of his movements into my program and actually replaced some of the movements with ATG's. I have noticed a reduction of pain, better range of motion, strength gains, which in turn has lead to better training overall. I also suffered with lower back pain most my life...I noticed a reduction in hip and back pain from simply making my knees and everything below it stronger and more stable. I realize now more then ever, having a strong base leads to stronger body in general.

[@JoeyBolducMovement]

You guys are preaching some really quality stuff. I’m actually a movement coach myself, it’s nice to see you applying those same principles into the strength training world!

[@marcusfilly]

Appreciate it, man!

[@andrewrossnagel9433]

Ben saved my knees and changed my life with just a couple videos. I am 33 and can do some impressive stuff but with my knee pain I felt like my gym days had an expiration date that was only a decade away.

[@jasonsani164]

Great stuff Marcus!! Thank you for sharing this with practical application!!

[@marcusfilly]

Thanks! Glad you're finding value in it!

[@HumanLikeMan]

Just started knee over toe about a week ago and it is a game saver for a 59 year old who wants to compete for years to come. Had a chuckle as I also set up my routine doing a superset with lunge and chin up. My second superset was glute ham raise with guillotine press. For core I threw in stability ball pass from hand to foot.

[@copernicus_johnson]

Another absolute gem 💎 Thank you for the awesome videos, Marcus!

[@marcusfilly]

my pleasure

[@RichardT1000]

So do we do this in the order of video

[@calebeftychiou4344]

OKAY. CAN I JUST SAY. THE QUALITY OF THIS VIDEO IS OUTSTANDING

[@TyronPiteau]

Excellent, informative video. Thanks Marcus and Ben!

[@marcusfilly]

happy to provide.

[@oshealoc]

This is solid information. Love this video

[@eunshilpark]

Love your channel! All of it!!

[@intramotus]

This content and the explanations are excellent. Thank you.

[@mwilliamson4198]

Can't believe how articulate Marcus is for a jock. seriously wtaf....and such a good friendly vibe too :)

[@michaelsears9496]

This video is so siiick!! So cool seeing our Tib bar on here. This video is ALL TIME!!!!

[@marcusfilly]

loving the tib bar

[@FitFazal]

I will start to incorporate these exercises in my workouts straightaway and educate my community about these knee-saving moves. Thanks Marcus and Ben for sharing. Respect from Nairobi, Kenya.

[@marcusfilly]

Please do. That's awesome to hear.

[@oaschbeidl]

Slightly off topic but as a long time barefoot/minimalist shoe convert I love seeing them more and more on health/fitness focused channels! When I switched to them they were such a tiny niche thing that nobody knew about, great to see them getting more widely adopted over time.

[@bryceoconnor3927]

Probably the 2 most revolutionary trainers in 1 room right there...

[@Alex_carmichael]

Yeah i agree

[@jamesr2936]

Just subscribed, great info thank you!

[@michaelwellner6292]

Ben is the Man thanks!

[@RobertMcGimpsey]

This guy is REALLY good!! Implementing for my young track athletes.

[@marcusfilly]

much love. thank you

[@jaroddunn6823]

I love these videos more than you could ever imagine.

[@marcusfilly]

So glad to hear that!

[@Optimization_Coach]

Nice collaboration for sure.

[@chriscrew4478]

Atg program looks great but was looking on how and where to add them into my lifting program. Some great examples here.

[@liams_au]

you're a weapon Marcus, love your work

[@anitadelph920]

OMG i needed this video. I'll definitely incorporate the Tib-raises.. I have a stubborn pain in my shin that activates during certain lunge movements.. mostly forward lunges, leg extension and sometimes the leg press machine. i thought it was a shin splint but have come to realize it isn't.. (no injury I'm aware of... but for the 1st 9 months of the pandemic I was running 32 bleacher stairs and possibly not using the right shoes). Thank you

[@marcusfilly]

awesome

[@busyrand]

Look into barefoot running and minimalist shoes. I was once an athlete with stress fractures in my feet, tore both my insteps, extreme plantar fasciitis, arthritic knees, and shin splints so bad I didn't realize that I was crying from pain as I ran... Ice Massage feet to knees and barefoot running along with the things mentioned her cured everything over months and years. My basic workout is a nice jog to a trail where I ATG lunge for at least 400 yards. I wish you the best.

[@uncriollodice3329]

Esto es oro. Muchas gracias por la información.

[@marvinjobs9423]

Thanks ! Great Video

[@marcusfilly]

glad you enjoyed it

[@snoo333]

awesome thanks.

[@emaddarawsheh7420]

Two of my best trainers in one vid.... lucky me

[@marcusfilly]

BOOM!

[@gunlover94]

Military really needs to get in board with this. Me and so many I know have terrible knees from years under heavy rucks.

[@marcusfilly]

definitely. hope to see more and more of them

[@KingdomFTX]

😎How heavy are your rucks, how often, and how far?✌️

[@geekyboytop]

Recently started following the channel and there is so much good information here, Marcus is great diving into the details. Unfortunately I have not been able to put a lot of the information into practice because I fell off my bike and injured myself but as soon as I feel quite a bit better I am starting with the info from this video - building up my knees will help with cycling and every day tasks and also need to build up my shoulders too. Thank you Marcus!

[@FC-dv1eb]

Marcus, what a great video!!! I love your channel and your approach to training its brilliant!!! For people with bad hips (FAI) i still squat, deadlift but i always get scared of deep squats with hip pain.. Any experience/ advice on wether it is ok to do? Thanks

[@AkinaSpeedStarsAE86]

Need something like this for shoulders

[@kenjinishiyama4808]

Hello Marcus, Thanks for sharing this awesome video. Could you tell me any alternative equipment for balance the calf. It is hard to find this equipment in gym and box where I’m going in Japan.

[@JMA1710]

Great video! Are all these exercises to be performed in one workout session or are they set for different days? 🤔

[@SacredSadhana]

great work guys!!

[@marcusfilly]

thank you so much

[@810cocoa]

Thanks the vid

[@El-Burrito]

I like your music choices for this video

[@shawnrise5362]

Pure love of Intentional Movement 🙏

[@marcusfilly]

Always!

[@dlindo8892]

Awesome content!

[@marcusfilly]

thanks!

[@taimooralibukhari]

Best Ben Collab video ever

[@marcusfilly]

Ben's the man!

[@zonehealthfitness3233]

Great vid guys

[@marcusfilly]

Thanks, appreciate the support!

[@MichaelRWright]

Awesome! ...and I noticed the Vivobarefoot shoes!

[@benbrown9133]

I get an amazing leg pump from the reverse sled pulls

[@backfru]

Went from Zero-Dense, to Baseline, then to ATG, then Young Athlete Roadmap, just completed Knee Ability Zero, finally about to begin Dense-Ass Ascension! So stoked

[@shawnveltheim1688]

Thanks

[@toddsumner3216]

More More More 👏 spectacular content

[@thehigherplateau]

Awesome!!

[@marcusfilly]

thank you!

[@bt8153]

Hi Marcus, really interested to see the series you’re creating combining your programming with Ben’s. This is exactly what I’m looking for being and long term knee pain suffer yet really enjoy S&C training. I’ve just signed up to persist - will series run as another option alongside classic, minimalist and body comp?

[@devonpeters9458]

I would love to hear this as well, but haven’t heard back from him any specifics on how to combine the two programs in less than 60 minute workouts (or how he is going to do so with persist). Have you received a response or guidance?

[@leonfdawson]

nah

[@mikevaughn2074]

Great stuff!! I did the deadlift and sled workout this am. Would you able to put something together incorporating his shoulder movements into your functional body building program?

[@homerpk]

Thanks.

[@marcusfilly]

my pleasure.

[@adamsmith8283]

Great video, where did you get those straps for backwards sled drags?

[@t.blaschke7461]

Great conten, thanks a lot!! What angle has the board you're doing the squats on?

[@TomJBHmusic]

Hi Marcus great video - what kind of angle range would you recommend for a floor wedge?

[@donreinholz8121]

Great video guys. I am using these exercises to prevent knee injuries while running playing pickleball. Good stuff!

[@marcusfilly]

Awesome!

[@MillennialPatriot]

I always enjoyed the gyms tibilias trainer on leg day but little did i know of its knee protection.

[@jaymills1720]

Awesomeness susbdcribed! Great camera! What is it lol

[@robyncaddell5269]

Watching your muscles on the reverse nordics damn so cool

[@marcusfilly]

haha thanks

[@aaditzaveri9198]

Love the video & content man! What are the white shoes you are wearing?

[@marcusfilly]

these are vivo barefoot primus lite II

[@Mightycarloss]

Great video. Where can I buy the tibialis device from minute 8:00? Thanks in advance!

[@bostonreyes4553]

I have a question about your program. I’m committed to bulletproofing my body over aesthetics. I was wondering if you’re program offers the demonstration videos and regressed forms for these exercises, thank you, love what you do

[@marcusfilly]

yes we do have those types of videos and regressions available

[@davidmckissak2793]

Set straight up in a recliner with heavy shoes or boot on. Pretend your kicking the botton of something switching feet until you get tired once a day for a two week. Will strengthen your knee and stop knee pain. Worked for me

[@macfanguy]

I just started the kneesovertoes program! Getting a good solid base before moving on to other things. Marcus, how well does your program scale to beginning functional training people?

[@jacobdickinson5694]

His BASECAMP program is a great place to start. Highly recommended. I believe it’s now being sold as an ebook on his functional bodybuilding website.

[@jamesgallant3553]

I have been cursed with an unstable Upper head of my fibula on my right leg. This has been an issue for several years. This has obviously been a difficult issue contributing to a great deal of pain. Tried many therapies without success. Thank You. For any suggestions.

[@tbone9224]

Can you please include link for tibialis radius machine that friend in Australia supplies? Thank you. Awesome and game changer.

[@marcusfilly]

slantboardguy.com/product/filly/

[@henryusa4157]

I had not been to gym in 15 months, much better to start with these exercises than jump right back into weighted squats

[@marcusfilly]

definitely - building up over time is the way to go

[@laralocatellofitness]

Hello, where can the anterior fib machine can be purchased?

[@iMacio]

Really good vid! Thumbs up! I would like to add that, I would like to see similar material about The ELBOW :) good job! High five!

[@marcusfilly]

yes this type of content would be useful for so many trouble areas

[@mariolp2999]

Amazing guy .. How old are you If I may ask Marcus?..

[@tildeath08]

Are the straps in the sled drag required or can you get the same effect by holding the handles?

[@RichardT1000]

So do we do this in the order of the video. From beginning to end

[@kevinblack8512]

Doesn’t the ATG split squat have the same affect on your knee/ knees as a hack squat- knees over toes squat with a load?

[@incorectulpolitic]

What would you do before a sprinting session to help with ankle mobility and glut activation?

[@lmc4964]

if I understand Ben correctly he seems to suggest that you have it in the tank for whenever you need it so wouldnt need to be a warm up as such. I take that approach and dont have problems but the "bulletproofing" stopped Achilles/calf issues I had sprinting

[@AlexandruLuchita]

hi, could you please let us know where can we buy the tibialis trainer? thanks in advance

[@argilrandon8543]

Great video!!! How many times a week should I do this ?

[@marcusfilly]

You can start with once a week and progress from there.

[@bradd5961]

Marcus, do you cover lower back for those with bad backs?

[@mikeholland721]

I am 63 years old I have had my rt knee replaced once and my left knee replaced 3 times. I just had me rt ankle replaced. Any recommendations?

[@vivianabernal7894]

Hi, can you tell me where I can buy the step to elevate your heel ! thank you!

[@ezcompane]

Where can I find that cool tool that you were using for the tibialis raises? I think he said someone made it for him, but I'd also like to see a DIY to make my own if that's possible.

[@joelwaititi9299]

checkout animalhousefit monkey feet. they make something like this

[@timcollins8214]

The Petie Project did a DIY video on how to make one. It was a popular video so he started selling them too.

[@marcfrenette1599]

Where can I buy that plate loaded tibialis anterior raise machine?

[@italia1093]

Where can I find this Tibialis anterior loading tool for the weights????

[@reginaldhblackwood8474]

What is the name of the equipment and where can it be purchased?

[@nicholasfonti8139]

Where do you buy those straps that you use when doing reverse drags?

[@contactbhasker7483]

Please create a video on sciatica pain

[@marcusfilly]

We will add it to our list! Thanks for the suggestion.

[@dssifter4043]

I'm seeing some PTs decry this stretch, lunge ( Nick Jack, others) as promoting hip impingement , pushing hip into acetabulum, eventually leading to possible labrum tears down the road, could you please cmemt, address? Thank you

[@unforkyours3lf730]

I love your philosophy

[@marcusfilly]

Thanks so much

[@unforkyours3lf730]

@@marcusfilly I really like your idea of functional strength through range of motion that's less time consuming then traditional training. I'm going to strive for this now. Thank you

[@KingdomFTX]

💪No pushing movements for upper body such as pushups, dips, etc? ✌️

[@brazilgriller6073]

How would you do a regress Nordic curl???

[@rickholzer708]

Hey Guys! Hugs from Brazil! Why don't you combine this movements protocol with the Fernando Sardinha's technic (Ponto Zero), already approved by science? He is another Brazilian who applied some excentric principles to his sets and got science proved results....

[@Chiddychild]

So you recommend to do the traditional muscle building exercises first and then after incorporate the ATG exercises?

[@marcusfilly]

yes

[@Knud451]

Thanks a lot! When I do the split squat on the right side, I have such a hard time activating my quad and instead tense up in the tibialis anterior. Any good advice on remedying that?

[@marcusfilly]

Can you regress back a little bit to a foot elevated position

[@Knud451]

@@marcusfilly thanks! I'll give it a try.

[@alexandermacarthur1571]

Should I still include regular flat footed squats in my routine OR is the VMO squat more preferable across the board. Sport I focus on is Hockey. Nordic curls & ATG squat have already vastly improved my explosiveness, wondering if I should drop normal squats and focus on VMO's.

[@MiguelHernandez-xj1rt]

I would treat them as warm up or prehab. Your case is unique in that most of the time when your in a squatted position while playing the skates pretty much have your feet parallel to the floor, my 2 cents practice how you play but suppliment the lack of mobility with these.

[@camilaperez701]

What's the meaning of ATG?

[@TrueDaturaMindNz]

What if someone has really long legs i can't seem to get my femur horizontal like you guys ? is that normal?