What is Knee Over Toes? 4 Steps, in Order, That Took My Knees From My Weakest Link to a Strength

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[@BartRunning]

I’ve been promoting you to all kinds of people I meet, talking about all kinds of problems with their knees. This was exactly the kind of video we needed because most of them look at me like they understand my explanation about as well as a goldfish understands calculus.

[@TheKneesovertoesguy]

I laughed out loud!! And I’m so happy to hear that

[@kenthawley5990]

61-year-old with arthritis and worn meniscus. Your videos are helping me get back to mobility!

[@TheKneesovertoesguy]

So happy to hear that!

[@darthbrader9979]

As an athlete that's battled multiple knee injuries, following your steps to recovery has been nothing short of phenomenal. Almost 100% now thanks to you, thank you!!

[@TheKneesovertoesguy]

Wow! Way to go and thanks for sharing!

[@Deltafoo]

Knee over toes is life!

[@TheKneesovertoesguy]

🫡🙏

[@BatmanBoss]

Great video giving us a simple explanation of what KOT is! Thanks

[@TheKneesovertoesguy]

Happy to help!

[@patrickb6523]

Love this guy, the whole team, and everything they do.

[@TheKneesovertoesguy]

Thank you so much!

[@rupeshr2717]

Hey thank you for helping this content for free. You inspire me everyday to keep fighting and keep faith in me

[@TheKneesovertoesguy]

You are so welcome! Happy to hear that!

[@leeedwards3783]

Interesting. I have a sore knee from plumbing and have been looking at exercises to fix this. Most people show exercises that are not knee over knee. Amazed to find your channel and with a whopping 1.7 million people subscribed to it. Will have a go. Thanks

[@ecogrief9936]

Thanks so much for your videos! Love your commitment, energy and honesty =) Greetings from Germany

[@TheKneesovertoesguy]

Very happy to help! Thank you 🫡

[@smonster]

Your exercises helped me with my backpain so much. I would say pain free at this point. I never had knee problems, but your exercises definitely improved my knees as well. Also saving me for future knee injuries. Thank you for sharing this all for our health

[@TheKneesovertoesguy]

Wow! So happy to hear this! Keep it up!

[@trevbro9398]

Your walking backwards on a manual treadmill significantly reduced my knee pain. Thank you so much!

[@TheKneesovertoesguy]

Way to go!

[@vbsand5882]

Knees bullet proof now at age 60 you have my thanks too. Now what about plantar fasciitis

[@SheilaG971]

This works! Thank you so much for your diligence in teaching this method. I’ve been doing it and trying to talk my husband into the treadmill. I’m forwarding it to my very athletic grandson who had meniscus surgery months ago and is still having a little knee pain now. Again, thank you!

[@TheKneesovertoesguy]

So happy to help and thank you for sharing!

[@sak02008]

Thank you for helping millions of people God bless you

[@TheKneesovertoesguy]

Happy to help!

[@TheActiveWellness]

As a Personal Trainer, Yoga & Pilates teacher It makes MUCH sense. Time that books and accredited certifications keep up on reality. 5:13 5:14

[@TheKneesovertoesguy]

🙏🙏🙏

[@sylverrob]

Very helpful info. Saves knees

[@TheKneesovertoesguy]

Glad it was helpful!

[@aboali736]

Every time I watch you, I learn something useful. That's a fact. Thanks so much 👍🏻

[@TheKneesovertoesguy]

So happy to hear that?

[@johnhenderson8149]

Got you again you GOAT there is no escape😅

[@TheKneesovertoesguy]

Hahahaha 🙌🙌🙌🙌😂🙏

[@brookeshumaker]

Could you talk more about how much pain you were in to give some of us some more inspiration? Or interview some of your clients who have reduced their pain? When you are in pain, it’s hard to believe you will recover. I have not had any injury like my knee pain that came on in the last 9 months. I’ve been an athlete my whole life and took really good care of myself. I’m 54. A lot of your ideas are things I was not doing in the last year due to a change in careers. Some days I feel discouraged about getting back to my normal activities. When you talk about your history, it gives me some hope. I really appreciate your videos and have learned a lot and am implementing many of your ideas. Thank you for how much you have shared online. 😊

[@TheKneesovertoesguy]

Can see the thousands of success stories and my journey here: atgonlinecoaching.com Always hope: www.atgonlinecoaching.com/articles/article-the-atg-approach-to-pain

[@sergiorios2118]

Back in the day the academia and what it was on the textbooks was the only sport science we knew. Even my old coaches still preach 90 degrees squats and no knees over toes without even really knowing why. I think you need to get publish and the kinesiology community embrace your research and results as evidence. Thanks for what you do Ben

[@TheKneesovertoesguy]

Really appreciate your support🫡🙏

[@hoopie_304]

I’ve never heard of no knee over toes. In the 1980’s I bought a Japanese Martial Arts book that had all kinds of stretches in it. I’m 52 and pain free.

[@NEXTLEVELHEALTHwithTim]

Don't forget the glutes! A lot of people have dead butt and need that extra glute activation to stop the hamstrings from pulling the hip joint out of alignment leading to further knee issues. Specific glute work combined with Knees over toes has worked the best for me so far.

[@TheKneesovertoesguy]

Totally agree! Need structural balance🫡

[@eng.miroslavmanahilov1944]

Thank you, Ben!

[@TheKneesovertoesguy]

My pleasure!

[@user-us4mc7ej3c]

Hey man, I've been watching your videos for a long time and am now 120% convinced that your method is revolutionary and effective. I want to spread the word to other people but I fear that when I promote it, it might sound as a "too good to be true" thing promoted by a grifter to sell formations. That's why I'm asking you : in your opinion, what is the best video I can show to someone that never heard about you and might be skeptic ? Like, the video which you would want people to see if they just discovered you. Thank you so much for everything you are doing.

[@TheKneesovertoesguy]

Thank you! That’s the main reason I made this video, for someone new. But if you have more ideas, please let me know. Thank you so much!

[@АндрійГорщарук-л8т]

Very big thanks to you for this very wisdom information

[@TheKneesovertoesguy]

My pleasure

[@leonschumann2361]

crazy good editing

[@TheKneesovertoesguy]

Glad you think so!

[@christopherhenry1206]

Hello. Your videos have helped me a lot and I still have a ways to go before I am able to move like I want too such as moving up and down stairs. I went to our website but saw nothing in how to contact you or your other coaches. I would like to introduce myself and tell the history and issues i am having if possible. Will look at website again and hope I find the communicate my concerns and objectives. Again, great work on educating and informing people out there.

[@TheKneesovertoesguy]

Would love to help you out and you can message our team on instagram at atgexercise: instagram.com/atgexercise?igsh=aGk0cm55cjY0bTJj

[@GreatGazoo8]

I'm looking forward to legs over head which is doing wonders for my lower back!

[@TheKneesovertoesguy]

🙏🫡

[@The_DOOMed]

I played a lot of football(soccer), volleyball and other sports in my teenage years. My knees were never bad and I could put a lot of stress on the knees in different positions without zero pain. I'm now in my 20s, don't play anymore, instead started working out a roughly 2 months ago, mainly calisthenics. But ever since I started working out, i feel like my knees has gotten worse than before. No apparent pain, but I feel like if I put my knees into hard positions(which i could easily do before), I'd tear something or my knees won't be able to endure it, and reasonably so since I felt slight pain during hard exercises or while trying to kick a ball hard, or jumping high etc. What's up with my knees Ben? Shouldn't it technically be stronger since i do hard leg exercises? (which were perfectly fine before, but now slight pain and discomfort in the knees). BTW I don't yet follow your method since i don't have active knee pain

[@donnysingh6389]

Walking backwards builds the quads... shouldn't we also be building our glutes for muscle balance ?

[@TheKneesovertoesguy]

Absolutely! We strengthen the glutes and hamstrings as well through training knee flexion and hip extension movements like the Nordic or Seated Good Morning.

[@donnysingh6389]

@@TheKneesovertoesguy thank you very much

[@kebogu6123]

Are backwards farmers walks a decent way to simulate backwards walking with resistance?

[@RR42636]

No, the force of the weight acts downward, which is not opposite to the direction of motion.

[@TheKneesovertoesguy]

Not quite the same, would be great since still backwards walking though!

[@killerkhatiby009]

Ben I asked on your last video about regressing a nordic using bands/cable assistance or elevating a bench and you mentioned you prefer bench elevation to reduce the number of variables changing but can you clarify why measured assistance has more variables? Wouldn't doing it via elevation changes mean that when you change the bench angle you're now increasing both ROM and max load on the hamstrings which is two variables compared to just using band or cable assistance where the ROM is static since you're always doing the full ROM and the only variable that changes is the load as you slowly decrease the assistance and work towards doing it unassisted? Also, doesn't using a band/cable, especially the cables, makes it even easier to very gradually change the load via measured assistance and even using micro-pates if you want to very gradually decrease assistance over time by like 1lb or less increments which you can't really do with bench angles easily?

[@TheKneesovertoesguy]

Totally see what you are saying here, and like I said is still a great option. The shorter range more-so allows you to perfect the form and is easier to scale and progress. If you want to use a band or cable, absolutely fine🫡. We want progressions ANYONE can do. More realistic for my mom to do a nordic with bench elevation, compared to holding onto a cable or band for assistance. Same thing for the split squat. Improve the range over time with perfect form.

[@loltrakor5552]

Hey Ben, How often should I train my knees weekly? I do sled pulls every day right now

[@TheKneesovertoesguy]

That’s great! Up to 3x a week works well!

[@primitivedaisy]

So, does this work for a 62 year old, active woman, who has been told by an orthopedic surgeon that the arthritis in my knee can only be fixed with a knee replacement? For the most part I can bike, lift weights, walk, etc, but somethings will aggravate it, so then I wear a brace and take ibuprofen.

[@brookeshumaker]

He probably can’t respond and give you specifics because that would be giving medical advice. As a woman in her 50’s, I’d say that yes, his program would be good for you especially since you can also do those other activities. Let pain be your guide. Surgeons don’t know everything. Their treatment is surgery. Some of them do try and offer preventative treatments, but they are still surgeons who see people all the time who are not willing to do PT type of exercises to improve. You can improve by implementing some of the Knees over toes strategies. Scale them so you are not in pain.

[@TheKneesovertoesguy]

Always hope, can’t guarantee results, bur if you can walk, you can improve your knees. Have helped thousands with arthritic knees improve their knee pain🙏 kneesovertoesguy.medium.com/confronting-the-1-2-3-of-cartilage-arthritis-knee-replacement-b9882d3c93c6

[@williamdahl3318]

Excellent content. I've had insertional Achilles tendon issues for a few years now. It heals with restricted range of motion, quite tight now. Would your movements assist with this? Thanks, Ben.

[@TheKneesovertoesguy]

Have helped people address their achilles issues with exercises like the KOT or Seated Calf Raise. Checkout my ankle routine here: www.atgonlinecoaching.com/articles/article-atg-ankle-ability-exercise-routine

[@williamdahl3318]

@@TheKneesovertoesguy Excellent. I will check it out. Thank you, Ben.

[@stuartcurrington3384]

If a person has osgood-shlatter disease would you recommend the knees over toes program

[@TheKneesovertoesguy]

Have helped many with this same issue: kzbin.info/www/bejne/hnTPhKOZjd13iZo Always hope!

[@truedreams1]

Could this be a good rehab for a torn patellar tendon? Going down stairs with the damaged knee is too difficult right now.

[@TheKneesovertoesguy]

Simply walking backwards will be a great start, and the training has helped thousands with the same issue🫡🙏

[@bball3048mm]

As an avid jumper who wishes to dunk, I wish I knew ATG during my HS years (94-98)

[@TheKneesovertoesguy]

Never too late! Have helped many regain their jumping ability with our jump protocols🫡

[@JakeSimmons-r2u]

Could you always squat down to the ground? My calves are big and also tight. They are what restricts me from going all the way down.

[@TheKneesovertoesguy]

Something I had to build up to. Building mobility in your calves can help. The Slant board calf stretch does a great job for this. Would also checkout my squat mobility tips here: How to Keep or Rebuild SQUAT MOBILITY! 3 Solutions kzbin.info/www/bejne/l2XZYahohrhomck

[@JakeSimmons-r2u]

@@TheKneesovertoesguy thanks! I will keep working on it

[@thales2535]

Ben, do you have any standards for the sled ? How much weight should I look to build up to (pain free, of course)? And for how long ?

[@princec_5670]

Each sled turf is different so there’s no universal standard. Some more have more resistance or less.

[@TheKneesovertoesguy]

No set standard here, but find something that is challenging and pain-free! 5-10 minutes works great!

[@yuriyvolkov199]

🎉🎉

[@TheKneesovertoesguy]

🫡🙏

[@AB09MJ9935]

When I am going faster on sled or add weight, my calves becoming more tight and not allowing to go go fast or more weight. What to do?

[@TheKneesovertoesguy]

Strengthen and lengthen the calves with the standing and seated calf raise. As well as stretching your calves with a slant calf stretch. This could help!

[@jackm2293]

❤🙏

[@TheKneesovertoesguy]

🫡🙏

[@lukem4728]

[@TheKneesovertoesguy]

🫡🙏

[@thaYESKIMO]

Can you do a collaboration with Martial Artists? Muay Thai and BJJ are taking over and will totally replace The NFL and NBA in the next 50 years. Probably 20 at the rate these leagues are fucking their fans over

[@2ndstreetmarvel]

🦵🏿Here we go!🦵🏿

[@TheKneesovertoesguy]

🫡🙏