Introduction: What Is the Knees Over Toes (ATG) Method?
- Introduction: What Is the Knees Over Toes (ATG) Method?
- Core Principles of the ATG Program (Beginner-Friendly)
- Complete List of Knees Over Toes (ATG) Exercises
- FOUNDATION EXERCISES (Start Here)
- KNEE & HIP STRENGTH BUILDERS
- POSTERIOR CHAIN & HAMSTRING EXERCISES
- CORE & HIP FLEXOR SUPPORT
- UPPER BODY (ATG SUPPORT WORK)
- BEGINNER SAMPLE WEEKLY WORKOUT (ATG STYLE)
- Beginner Tips for Success (Very Important)
- Why the ATG Method Stands Out
- Final Thoughts
The Knees Over Toes (ATG) method, created and popularized by Ben Patrick (Knees Over Toes Guy), is a training system designed to build strong, mobile, and pain-resistant joints — especially the knees, ankles, hips, and lower back.
Unlike traditional fitness advice that tells you to avoid deep knee bend or knees traveling forward, the ATG system teaches you how to strengthen those positions safely and progressively. The goal isn’t just muscle — it’s long-term joint health, mobility, and functional strength that carries over to daily life, sports, and aging well.
Core Principles of the ATG Program (Beginner-Friendly)
Before jumping into exercises, understand these fundamentals:
1. Full Range of Motion (Pain-Free)
You train joints through gradually increasing ranges, not forcing depth.
2. Progressions Over Ego
Every exercise has regressions. If something feels too hard, you scale it back — not skip it.
3. Balance Mobility + Strength
Stretching alone isn’t enough. You strengthen muscles in stretched positions.
4. Consistency Beats Intensity
Small doses, done often, outperform aggressive workouts.
Complete List of Knees Over Toes (ATG) Exercises
Below is a comprehensive list of the most important ATG exercises, including how to perform each one and why it matters, written for beginners.
FOUNDATION EXERCISES (Start Here)
1. Backward Walking / Backward Sled Pull
How to Perform (Beginner):
- Walk backward on flat ground, treadmill (off), or pulling a light sled
- Take controlled steps, staying upright
Benefits:
- Strengthens quads without knee stress
- Improves blood flow and knee recovery
- Perfect warm-up for knee pain
ATG Standard:
- Backward Sled Pull: pulling 50% of your bodyweight
- The “Zero” (bodyweight) standard is 10 minutes of continuous backward walking, ideally performed 3 times per week
2. Tibialis Raises
How to Perform:
- Stand with your back against a wall
- Feet slightly forward
- Lift toes toward shins
Benefits:
- Strengthens the tibialis anterior
- Improves ankle mobility
- Reduces shin splints and knee strain
ATG Standard:
- 25 consecutive reps with straight legs.
- Loaded (Tib Bar) Raise: 20% of your bodyweight strict 15 to 20 full reps
3. Knees Over Toes Calf Raise
How to Perform:
- Lean forward slightly with knees bent
- Raise heels slowly
- Lower under control
Benefits:
- Strengthens calves and Achilles tendon
- Improves ankle shock absorption
- Essential for walking, running, jumping
ATG Standard:
- Bodyweight (Standard): 25 consecutive repetitions per leg
- Loaded (Benchmark): 25% of your bodyweight (held in one hand) for 10 to 12 strict reps per leg.
KNEE & HIP STRENGTH BUILDERS
4. Patrick Step / Petersen Step Up
How to Perform:
- Stand on a small step
- Slowly lower one heel toward the floor
- Push back up using the working leg
Benefits:
- Builds quad and VMO strength
- Improves knee control
- Great for beginners rehabbing knee pain
ATG Standard:
- 25 consecutive reps per leg
- Advanced: 100% of bodyweight (barbell on back) for 10 reps
5. ATG Split Squat
How to Perform (Regression):
- Start in a lunge
- Front knee moves forward over toes
- Back knee lowers gently
Benefits:
- Improves knee, hip, and ankle mobility
- Strengthens quads and hip flexors
- One of the most important ATG exercises
ATG Standard:
- 5 to 8 strict repetitions on flat ground using dumbbells totaling 50% of your bodyweight
- Advanced: 3 reps with 100% of your bodyweight using a barbell in the front squat position
6. ATG Squat (Full Range Squat)
How to Perform:
- Squat as deep as comfortable
- Heels may be elevated
- Knees track forward naturally
Benefits:
- Restores natural squat mechanics
- Improves ankle and hip mobility
- Builds functional leg strength
ATG Standard:
- 100% of your bodyweight for 20 repetitions for males, and 80% for females.
7. Reverse Squat
How to Perform:
- Set up a low cable attachment on a cable machine
- Lie on your back on the floor with your feet placed into the strap or cable loops
- Brace your core and keep your lower back against the floor
- Slowly pull your knees toward your chest then control the return to starting
Benefits:
- Strengthens hip flexors
- Improves lower-abs and core stability
- Supports recovery and mobility
- Joint-friendly
ATG Standard:
- 20 repetitions using a cable stack loaded with 50% of your bodyweight.
POSTERIOR CHAIN & HAMSTRING EXERCISES
8. Nordic Hamstring Curl (Regression First)
How to Perform:
- Kneel with ankles supported
- Lower slowly as far as possible
- Use hands to push back up
Benefits:
- Strengthens hamstrings
- Protects knees and ACL
- Improves knee stability
ATG Standard:
- 5 consecutive repetitions with no hands full control
9. ATG Romanian Deadlift (RDL)
How to Perform:
- Hold light dumbbells or barbell
- Push hips back
- Feel stretch in hamstrings
Benefits:
- Strengthens glutes and hamstrings
- Improves hip hinge mechanics
- Supports knee health
ATG Standard:
- 100% of your bodyweight for 10 repetitions.
- Advanced: 150% of your bodyweight for 10 repetitions.
10. Seated Good Morning
How to Perform:
- Sit on a bench
- Rest barbell across your upper back
- Lean forward slowly, then sit tall
Benefits:
- Builds lower back and hip strength
- Improves posture
- Beginner-safe hinge movement
ATG Standard:
- 50% of your bodyweight for 10 strict repetitions (abs touch bench).
11. Jefferson Curl (Light Weight Only)
How to Perform:
- Stand on a small platform
- Slowly roll spine down
- Return up one vertebra at a time
Benefits:
- Improves spinal and hamstring mobility
- Builds strength in stretched positions
ATG Standard:
- 25% of your bodyweight for 10 controlled repetitions.
CORE & HIP FLEXOR SUPPORT
12. Hanging Knee Raises / Tri-Flexor Knee Raises
How to Perform:
- Dead hang from a bar or rings
- Thighs rising above parallel, and glutes/quads flexed
- Move slowly
Benefits:
- Strengthens core and hip flexors
- Improves knee drive mechanics
ATG Standard:
- 20 Second dead hang hold 20% of your body weight
- Single leg triflexor: 20 reps using 10% of your body weight
UPPER BODY (ATG SUPPORT WORK)
13. ATG Pull-Ups / Chin-Ups
How to Perform:
- Full arm extension at bottom
- Controlled pull to top
Benefits:
- Shoulder health
- Upper-body balance
- Postural support
ATG Standard:
- Bodyweight: 10 to 12 “perfect” reps (full dead hang to chin over bar).
- Weighted: 1 strict rep with 50% of your bodyweight added to a dip belt.
14. Dips (Full Range)
Benefits:
- Shoulder strength
- Triceps and chest development
ATG Standard:
- Bodyweight: 10 to 12 “perfect” reps with full range of motion.
- Weighted: 1 strict rep with 50% of your bodyweight added to a dip belt.
15. Face Pulls / External Rotations
Benefits:
- Shoulder stability
- Injury prevention
ATG Standard:
- 33% of your bodyweight for 10 strict repetitions.
BEGINNER SAMPLE WEEKLY WORKOUT (ATG STYLE)
3 Days Per Week – Beginner Friendly
Day 1: Knee & Ankle Focus
- Backward Walking – 5–8 min
- Tibialis Raises – 3×20
- Calf Raises – 3×15
- Patrick Step – 3×10 each side
- ATG Split Squat – 3×6 each side
Day 2: Strength & Mobility
- ATG Squat – 3×8
- Reverse Squat – 3×10
- Seated Good Morning – 3×10
- Hanging Knee Raises – 3×10
Day 3: Posterior Chain & Balance
- Backward Sled / Walk – 5 min
- ATG RDL – 3×8
- Nordic Curl (Assisted) – 3×5
- Jefferson Curl – 2×10 (light)
Beginner Tips for Success (Very Important)
✅ Move slowly — especially on the way down
✅ Never train sharp pain
✅ Start with regressions
✅ Train both sides equally
✅ Be patient — joints adapt slower than muscles
Why the ATG Method Stands Out
What makes the Knees Over Toes system unique is that it doesn’t avoid “dangerous” positions — it trains them safely. Over time, this builds durable, resilient joints that move better, feel better, and last longer.
For beginners, this approach can be life-changing — especially for those dealing with:
- Knee pain
- Stiff ankles or hips
- Previous injuries
- Fear of squatting or lunging
Final Thoughts
The Knees Over Toes (ATG) method isn’t about shortcuts — it’s about earning strength through movement quality. If you stay consistent, respect progressions, and focus on pain-free range of motion, this system can dramatically improve your functional mobility, confidence, and long-term joint health.