Knees Over Toes Guy Workout For Beginners With Step By Step Instructions and Videos
I have always had problems with my left knee. I blame high jumping in a grass field for hours and hours at my middle school. I learned to manage tendinitis as I got into my late 40s by strengthening the leg muscles around my knee. Then one Wednesday night in a church gym pick-up basketball game I heard that pop that I have heard other people talk about. My first MCL injury. I won’t go into the whole story but about 2 months into my rehabilitation I came across the Knees Over Toes Guy workout. I know you are here for the workout so I won’t go into all the details.
I bought the book “Knee Ability Zero” written by Ben Patrick who conceived this unique and somewhat unconventional workout philosophy. Then on January 20th, 2022 I started doing the workout and haven’t looked back.
Understanding the “Knees Over Toes” Philosophy
In traditional fitness advice, it’s often suggested to keep your knees behind your toes when performing exercises like squats or lunges. However, Ben Patrick, known as the “Knees Over Toes Guy,” has challenged this norm. The approach promotes training with knees over toes, aiming to strengthen the legs and improve knee health. I would encourage everyone to buy the book even though he puts most of his work out on the Internet. He goes into all kinds of other supplemental exercises that I also use periodically (I love the monkeyfeet exercise), but I am going to concentrate on the core exercises he introduces in his book.
Detailed Walkthrough of the Knees Over Toes Guy Workout
I wanted to get good example videos of all of the individual components of the workout so I could use this page for my workouts. All the videos are forwarded to the relevant exercise. You can rewind them if you want to get more background from the presenter. Right now, I do all of these with body weight only. Someday I may graduate to load some of the exercises. I also include a table with the exact workout I do with sets and reps I do based on the recommendations of the book.
1. Reversing Out Knee Pain (ROKP)
This exercise involves walking backward and is an optional element in the “Knees Over Toes Guy” workout program. It can potentially help reverse knee pain and improve overall knee health. In the video below health coach, Victoria Dorsano, walks you through doing this with a sled. I normally just do it when I am walking up a hill or I put a treadmill on a 15% grade at 1.5 MPH and walk backward. It definitely catches people off guard at the co-working space gym. If I had room for a sled I would definitely use one.
2. Tibialis Raise
The Tibialis Raise is a strength training exercise that targets the tibialis anterior muscle in the shin. It’s a key component in building lower body strength and stability. Patrick includes a written walkthrough of these on his site. You can perform this exercise using a tibialis raise machine, a resistance band, or even your own body weight, which is what I do, by standing on your heels and lifting your toes off the ground.
3. FHL (Flexor Hallucis Longus) Calf Raise
The FHL Calf Raise focuses on the Flexor Hallucis Longus muscle, which is crucial for foot and ankle stability. Strengthening this muscle can also indirectly help in promoting knee health.
4. KOT (Knees Over Toes) Calf Raise
The KOT Calf Raise is a calf-strengthening exercise performed with the knees traveling over the toes, challenging conventional wisdom and promoting better lower body strength and mobility. I normally do it with a bench, if I am in the gym, or a chair placed about 2 feet in front of me. Then I do the KOT calf raise motion with the bench or chair acting like a spotter in case I lose balance. If I want my knees to go further over my toes I move the spotter further away from me or find a shorter one.
5. The Patrick Step (Also Called The Poliquin Step)
This exercise, named after Ben Patrick himself, is a unique step exercise designed to improve knee health, balance, and lower body strength. Patrick admits, it is something he adapted from Charles Poliquin’s “Poliquin Step Up”. I see this done, as you see in the video, on a flat surface, but you will also see it done by stepping down from a higher elevation (a curb or a block in the gym).
Here Patrick demonstrates several variations by stepping down.
6. ATG Split Squat
The ATG (Ass-To-Grass) Split Squat is a key component of the Knees Over Toes Guy workout. It involves one foot placed in front of the other and squatting down, allowing the knee to travel over the toe. I am just going to say it. It is my least favorite of these exercises and the easiest for me to conveniently forget about. As I was coming off my MCL injury I worked these in very slowly. To this day I only do these with body weight but I can do them on a flat surface now.
7. Elephant Walk
The Elephant Walk is a unique exercise designed to strengthen the hamstrings, glutes, and lower back, which indirectly promotes knee health. I liked this video because his starting point, using a table, is still about where I am with this. For some reason, this is one of the exercises I forget about when doing my knees over toes routine. I do this in combination with Jefferson Curls to elongate the spine.
8. L-Sit
The L-Sit is a core exercise that, while not directly targeting the knees, helps in building overall strength and stability, indirectly benefiting knee health. I find that this can be just as taxing on your biceps as your legs. This video demonstrates it similar to how I do it. I can’t lift my full body weight and both legs so I switch legs, holding one up for about 5 to 7 seconds and then the other and alternating back and forth for about a minute.
9. Couch Stretch
The Couch Stretch is a powerful exercise for stretching the hip flexors and quads, which can help improve mobility and potentially alleviate knee pain. This video, with Men’s Health Fitness Instructor, BJ Gaddour, gets right to the exercise but the demonstrator is a little excitable and the video is loud. I do this, as the name implies, against a couch or chair while I am watching television. My foot normally hangs over and is supported by the couch and I could probably get better ankle mobility by doing it against a wall as he does in this video. I do one minute on each leg.
Each of these exercises contributes to the comprehensive approach to knee health and overall fitness promised by the “Knees Over Toes Guy” workout. Remember, as with any exercise regimen, proper form is crucial. Always consult with a fitness professional to ensure you’re performing these exercises correctly.
As with all workouts, start slow, maintain form, and progress over time. These exercises may seem challenging at first, but your strength and mobility will improve as you continue to practice.
How to Incorporate “Knees Over Toes” into Your Current Workout Routine
You can easily integrate these exercises into your current fitness regimen. Remember, proper form is important and Patrick emphasizes “pain-free” to avoid injuries and to get the most benefit from each movement. I normally have a chair or stick I can use for balance or if I need to lessen some of the load from my own body weight. I was dividing these exercises up between different days when I didn’t have time to do all of them. Now, I try and do them all on the same day. The table below is the exact workout I do with sets and reps. Do the one tib raise, then FHL, and then do your other set of tib raises. If you have to cut something for time I normally cut down on the ROKP warm-up.
| Exercise | Sets | Reps\Time |
|---|---|---|
| 1. Reversing Out Knee Pain (ROKP) | 1 | 10 minutes |
| 2. Tibialis Raise | 2 | 25 |
| 3. FHL (Flexor Hallucis Longus) Calf Raise | 1 | 25 |
| 4. KOT (Knees Over Toes) Calf Raise | 1 | 25 |
| 5. The Patrick Step (Also Called The Poliquin Step) | 1 | 25 |
| 6. ATG Split Squat | 5 | 5 |
| 7. Elephant Walk | 3 | 10 |
| 8. L-Sit | 1 | 1 Minute (Alternate legs if needed) |
| 9. Couch Stretch | 1 | 1 Minute Each Leg |
It’s always a good idea to consult with a fitness professional or physical therapist before trying new exercises, especially if you have pre-existing conditions or injuries. Refer back to this post with each of the videos when you do the routine or this link will take you to the best YouTube collection I have found that walks through the exercises continuously.
The Science Behind Knees Over Toes Workout
The “knees over toes” method is based on understanding the biomechanics of our knee joint and its mobility. The knee is one of the most complex joints in our body, and it can be susceptible to injury without proper training and mobility exercises. Research indicates that training the knee to safely move over the toes can actually increase joint strength and stability. This, in turn, may lead to better athletic performance and lower risk of injuries.
The Potential Benefits of the Knees Over Toes Guy Workout
Implementing the “knees over toes” workout can lead to several benefits:
- Increased knee strength and mobility
- Reduced risk of knee injuries
- Enhanced athletic performance
- Improved overall fitness and well-being
Conclusion
The Knees Over Toes Guy workout challenges conventional fitness wisdom and brings a new perspective on how we can train for better knee health and overall fitness. As always, remember that everybody is unique, and what works for one person might not work for another. It’s all about finding what works best for you. I have not tried Patrick’s paid coaching service, but it may help to get you started on the right foot (or should I say knee in this case.
FAQs about the “Knees Over Toes” Method
Who is the ‘Knees Over Toes Guy’?
The ‘Knees Over Toes Guy’ is Ben Patrick, a trainer who has developed a unique and unconventional workout method focused on enhancing knee health and overall fitness through specific exercises that involve the motion of knees going over toes.
Is it safe to train with your knees over your toes?
Yes, training with your knees over your toes is safe when done correctly. While it contradicts traditional advice, recent research suggests that it can actually improve knee health, reduce injury risk, and enhance athletic performance.
Can the ‘Knees Over Toes’ method help with knee pain?
The ‘Knees Over Toes’ method aims to improve knee health and can potentially help alleviate knee pain. However, it’s recommended to consult a healthcare professional before starting any new workout regimen, especially if you’re dealing with an injury or chronic pain.
Can I incorporate ‘Knees Over Toes’ exercises into my existing workout routine?
Absolutely! Knees Over Toes’ exercises can be incorporated into your existing workout routine. It’s always beneficial to diversify your exercise regimen to challenge your body in new ways and promote balanced strength and mobility. However, it’s important to ensure proper form and technique to get the most out of the exercises and prevent injury.
Troy Wallace
Troy Wallace is Certified Basketball Speed Specialist and shares his experiences in trying to stay as healthy as possible to stay on the court. He is active in coaching youth basketball in YMCA, Team Work Sports Nebraska, and, currently, in the Jr. Warriors program in Omaha, NE. Visit Troy's Full Author Bio Page or email him directly.
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