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.

[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.

[sweetsue]

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. 👍🏻👊🏻

[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.

[amilton]

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

[andrewrossnagel]

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.

[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!

[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

[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.

[clap]

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.

[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. ❤

[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.

[calebeftychiou]

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

[brandiniron]

Awesome collab!!! Ben is legit. Good stuff

[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.

[jusuflazami]

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

[copernicus_johnson]

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

[michaelsears]

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

[bryceoconnor]

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

[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

[chriscrew]

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