7 Shocking Secrets Of The ‘Knees Over Toes Guy’ That Will Bulletproof Your Body In 2025
The fitness world is constantly evolving, but few figures have sparked a revolution quite like Ben Patrick, better known as the "Knees Over Toes Guy" (KOTG). As of December 2025, his Athletic Truth Group (ATG) philosophy has moved from a viral sensation to a foundational method for athletes, trainers, and everyday people seeking to eliminate chronic joint pain and unlock true full-range strength. Patrick’s core message—that the long-held rule of never letting your knees track past your toes is fundamentally flawed—has been scientifically validated and embraced by millions, turning a once-forbidden movement into a cornerstone of injury prevention and athletic longevity.
This deep dive will explore the updated philosophy, the core exercises of his flagship *Knee Ability Zero* program, the latest standards, and the crucial biomechanical justification that has transformed bodies worldwide. We will also address the ongoing debate with the traditional physical therapy community, providing a complete, balanced, and current view of the KOTG empire.
Ben Patrick: Biography and The Origin of the Knees Over Toes Philosophy
Ben Patrick's journey from a perpetually injured athlete to a global fitness authority is the foundation of his credibility. His personal struggles with chronic knee pain and multiple surgeries drove him to create a system that conventional training had failed to provide.
- Full Name: Benjamin "Ben" Patrick
- Born: August 23, 1984
- Hometown: Jacksonville, Florida, USA
- Career Background: Former professional American Football player. He was a tight end selected by the Arizona Cardinals in the seventh round of the 2007 NFL Draft.
- The Injury Catalyst: Patrick suffered numerous knee injuries, including multiple surgeries, which led doctors to tell him he would never run or jump pain-free again. This prognosis fueled his quest for a solution outside of traditional physical therapy and strength and conditioning.
- Founding of ATG: He founded the Athletic Truth Group (ATG), an online and brick-and-mortar training organization dedicated to strength training through a full range of motion, focusing heavily on the often-neglected muscles and tendons around the joints.
- Viral Success: Patrick gained widespread fame through social media platforms, where his "Knees Over Toes Guy" moniker and dramatic success stories resonated with people suffering from knee, ankle, and back pain. His Instagram following as of late 2025 is in the millions.
The Core Philosophy: Why Knees Over Toes is No Longer a Taboo
The traditional fitness mantra "never let your knees go past your toes" was rooted in the fear of shear forces on the knee joint, specifically the anterior cruciate ligament (ACL) and patellar tendon. Ben Patrick's philosophy directly challenges this, arguing that the rule creates a weakness rather than preventing injury.
The KOTG method is not about carelessly pushing the joint but about gradually and safely strengthening the muscles and tendons at their most lengthened and vulnerable positions. This is known as full-range strength.
1. The Biomechanical Justification: Tendon and Joint Resilience
The scientific consensus has shifted, largely supporting Patrick's approach for healthy individuals. Research indicates that the knee joint of a healthy athlete is relatively safe in a deep squat where the knees track over the toes. The true danger is not the position itself, but the *lack of preparation* for that position.
- Targeting the VMO: A key focus is strengthening the Vastus Medialis Oblique (VMO), the teardrop-shaped muscle on the inner thigh. Patrick argues that training the VMO through full knee flexion (knees over toes) is essential for knee stability and tracking.
- Tendon Loading: The method intentionally loads the patellar and Achilles tendons in a lengthened state. This controlled loading is a key principle of tendon rehabilitation, making the tendons more resilient against the explosive forces encountered in sports and daily life.
- Ankle and Hip Mobility: By forcing the knee forward, the program simultaneously improves ankle dorsiflexion and hip flexor strength, creating a more integrated, resilient lower body system.
Patrick often summarizes his goal as achieving "Bulletproofing" for the lower body, meaning the joints are strong enough to withstand unexpected forces from any angle.
2. The Foundation: The Knee Ability Zero Program
The *Knee Ability Zero* program is the gateway to the ATG system. It is designed to be accessible to almost anyone, regardless of current fitness level or pain, requiring minimal equipment. It focuses on the four key areas of the lower leg and hip that are often neglected in traditional training.
The Four Pillars of Knee Ability Zero
This program is a circuit performed three times a week, focusing on four primary exercises.
- Tibialis Raise: This exercise targets the tibialis anterior muscle, which runs along the front of the shin. Strengthening this muscle is crucial for decelerating the foot and protecting the knee. It is often performed using a Tib Bar or against a wall.
- ATG Split Squat: This is the signature "knees over toes" movement. It involves a deep lunge where the back knee is dropped straight down and the front knee travels aggressively forward over the toes. The goal is to eventually perform a Full-Range ATG Split Squat with the back knee touching the ground and the front knee far over the toes, promoting strength at maximum knee flexion.
- KOT Nordic Hamstring Curl (or Reverse Nordic): This exercise strengthens the hamstrings at the knee joint and is a powerful tool for preventing hamstring tears. It involves slowly lowering the torso from a kneeling position, resisting the movement with the hamstrings.
- Elephant Walk: An accessory exercise performed with straight legs, focusing on stretching the calves and hamstrings to improve flexibility, which is often a limiting factor in deep squatting.
3. Beyond Zero: The ATG Standards and Advanced Training
For those who master *Knee Ability Zero*, the ATG system progresses into more advanced programs like *ATG Dense* and *Standards*. The ATG Standards represent specific, measurable benchmarks of strength and flexibility that indicate a truly "bulletproof" lower body.
- Reverse Sled Pull Standard: The ability to pull a sled backward for a set distance (e.g., 50 yards) with a weight equal to 50% of your body weight. This movement builds immense strength in the quads and hip flexors, which Patrick credits as a major factor in knee pain relief.
- Patrick Step Standard: The ability to perform a Patrick Step (a single-leg squat where the knee tracks far over the toes) with a specific weight, often used as a measure of VMO and patellar tendon strength.
- Sissy Squat Standard: A highly advanced "knees over toes" movement requiring significant quad and knee tendon strength. The standard is often set at performing a full-range Sissy Squat with added weight.
Achieving these standards signifies a level of joint resilience and athletic ability far beyond average, allowing individuals to return to high-impact activities like running and jumping without fear of pain or injury.
4. The PT Debate: Addressing Criticism and Safety
While the KOTG method has garnered massive success, it is not without critics, particularly among some traditional physical therapists (PTs). A balanced perspective is essential for topical authority.
The primary concern raised by critics is not the movement itself, but the potential for people with existing, acute injuries or poor form to overdo the exercises too quickly. The consensus among many PTs who have reviewed the method is generally positive, with a few key caveats:
- Start Slow: The most common advice is to start with minimal or no weight and focus entirely on achieving the full range of motion.
- Listen to Pain: While some discomfort is normal when strengthening weak areas, sharp or acute pain should be a sign to regress the movement.
- Not a Replacement for Medical Advice: The ATG program is a strength and conditioning protocol, not a direct substitute for a doctor's or physical therapist's diagnosis of a severe injury.
Ben Patrick himself advocates for a slow, progressive approach, which is why the *Knee Ability Zero* program is structured to build a foundation of strength and flexibility before introducing heavy loads. This measured approach is what has led many PTs to endorse the program as an excellent form of pre-habilitation and injury prevention.
5. The LSI and Topical Authority Entities to Master
To truly understand the KOTG movement, you must be familiar with the key terminology and entities that define its topical authority:
- Tib Bar: A specific piece of equipment popularized by Ben Patrick for isolating and strengthening the tibialis anterior.
- Sled Dragging: The act of walking forward (quad focus) or backward (quad/hip flexor focus) while pulling a sled.
- Knees Over Toes: The core movement pattern that defines the entire system.
- ATG: Athletic Truth Group, Patrick’s training organization.
- Patellar Tendonitis: The painful condition often targeted and alleviated by the KOTG methods.
- Full-Range Strength: The principle of being strong and stable throughout the entire range of motion of a joint.
6. The Future of Knee Health: 2025 and Beyond
In 2025, the KOTG movement continues to expand its reach, with a greater focus on accessibility and personalized coaching. The core principles remain the same: address weakness at the joint, train the muscles at their maximum length, and never skip the basics. The shift is towards integrating these "bulletproofing" exercises into mainstream athletic training, moving away from the old, restrictive rules and towards a paradigm of joint-resilience training.
The success of the Knees Over Toes Guy demonstrates that challenging long-held beliefs, when backed by practical results and a progressive approach, can lead to revolutionary changes in human health and performance. If you are looking to run faster, jump higher, or simply walk down stairs without pain, the ATG methods offer a proven, modern solution.
Detail Author:
- Name : Belle Casper
- Username : wolff.isabella
- Email : kassandra18@sawayn.net
- Birthdate : 1981-07-04
- Address : 406 Vern Forges North Kyler, OR 44331-0620
- Phone : 747.509.1428
- Company : Pagac LLC
- Job : Farm and Home Management Advisor
- Bio : Aperiam ut non sit aspernatur ut optio. Unde hic in explicabo vero vero. Dolor quia ratione dolorum dolores fugit. Vitae at magnam quaerat ratione.
Socials
twitter:
- url : https://twitter.com/howelle
- username : howelle
- bio : A hic provident dolores ipsum odio ducimus doloremque et. Pariatur aspernatur itaque sit veritatis. Odit dicta nisi nihil culpa porro rerum molestiae et.
- followers : 311
- following : 1765
linkedin:
- url : https://linkedin.com/in/erik_howell
- username : erik_howell
- bio : Corrupti maxime veritatis repellat.
- followers : 5051
- following : 2050
facebook:
- url : https://facebook.com/erik_howell
- username : erik_howell
- bio : Id minima adipisci dolor maxime voluptatem voluptas beatae.
- followers : 2839
- following : 231
instagram:
- url : https://instagram.com/erik4634
- username : erik4634
- bio : Assumenda ipsa animi ut molestiae nam. Neque aliquam dolorem rerum voluptas dolores.
- followers : 3464
- following : 1107
