Level Up Your KNEES with These 'Knees Over Toes' Exercises

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[MaxGalofre]

Hey guys, I've been training under ATG for a while and I'm glad you're giving it this much attention, but you should check your form on the ATG Split Squats. A little more separation between the front and back foot helps to get lower without the back knee touching the floor too early. You don't want to cut your front knee ROM short because your setup is too narrow. Also, you want to get your hamstring to cover your calf entirely (all the way to the ankle), that's how much knee flexion you're looking for. Don't add weight until you can do that with full ROM and pain-free. I know no one asked for my advice but I hope this helps.

[Xgolfer]

At 75 and having serious knee pain, I started the routines (backward walking with sled and the stuff you show in this video) about a week ago, and knee pain has reduced 80%. I feel like a fit 40 yr old! This is really good stuff!

[overgrowngreens]

Keep driving this home. Ben’s advice changed my life and definitely extended my ROM. Cheeks to sneaks!!

[swipes]

I'm so glad you guys are giving Ben so much attention. His program has changed my knees. I'm not on his level yet but I've been grinding at it for about a year or so.

[margarethamner]

I'm not a power lifter by any means. I'm a police officer who is getting ready to retire and I've had 4 surgeries in the last 6 years with the latest one on my left knee, meniscus repair. I am so glad I have found these videos and I am attempting to implement them into my daily routine to hopefully overcome knee pain and stiffness!

[shaktishaker]

Im so thankful you exposed me to KOT a month ago i could cry. So crippled the last year i was damn near suicidal..

[Rossman]

Really great example of an expert not afraid to learn new things and start with the basics. Very admirable.

[aliamin]

Love it! Been doing Ben's program for the past 2 months and my knees feel better than they have in 10 years!

[craggerrs]

This and your previous tidbit on supporting yourself for the 'teardrop squat' has been invaluable. Thank you so much

[CRpatriot]

so glad i found you guys its a blessing. I never work out except yoga here and there but i work from home and take care of moms and just cleaning around the house my knee felt like it overextended and it felt locked i always caught myself shaking it to pop it. finally went to a physical therapist showed me some exercises and now it's a little better but it was all from not working out. Now I'm excited to go to the gym and do sled work love all these workouts thank you I cant wait to be stronger and pain-free.

[johnossendorf]

I'm a 52 year old with arthritic knees. I'v lost 60 pounds in about a year (my knees fell significantly better) and have 70 to go. Just started adding walking backwards on flats and up small hills to my walking and tadpole trike riding. Feel it most in my hip flexors. I'v injured my self in the past ramping up workouts too fast so slow and steady progression is my focus.

[stillnessinmovement]

were learning that training is for a lifetime, and recovery is the king of continuing to participate and evolve.
I find many similar sorts of benefits from the tai chi i learned long ago and still practice. it's gentle but you learn how to move without forcing anything. this does so much to help the body heal.
then you can go do more vigorous stuff as well...

thanks this is so encouraging to see.

[Tdjay]

Smelly Bell …just love your way to talk & teach🙏 thanks man✊

[harrydennis]

I was actually really hoping you'd make a video like this. I've started to use the movements, but love powerlifting too, so seeing how you guys implement them is great!

[code]

I've been on KOT for 3 weeks now and I am already seeing results. Ben Patrick is a genius!!

[havefunandbikestuffOver]

I'm recovering from a tibia plateau fracture and I been doing these regressions for about a week and already it feels small improvements. thank you guys for showing these helpful movements for people like me. gratitude!

[thevulgarhegelian]

Yall and Ben, just seem humble and care with methodology you lay out. Ive been in the ups and downs of trainingand life. Thanks for sharing

[debbiel]

Ben says the end goal of the split lunge is to keep the torso straight and tall (to stretch hip flexor) and bend front leg forward over the knee while keeping front foot flat, back knee off the floor and back toe bent. Bringing the front heel off the ground to start is perfectly acceptable. He says it's more of a diagonal movement versus the typical up/down 90 degrees in both knees. If you ever pay attention to the position of your joints when walking up and down stairs, it makes total sense that knees over toes is natural. Thanks Ben.

[christopherpandorf]

Great advice guys for us who beat up our bodies over the years.
My hips are super tight and it's causing pain in my knee and heal of the same leg.
I'm going to try to add this into my workout.
I already added the backwards sled started with 3 min. Moving up slowly to 5 min. I'm 49 this yr but slowly its actually coming back.

[abdieltorres]

Great Information Which I Will Incorporate Starting Today 🙌