"Knees over toes" is one of the most talked-about ideas in modern training — popularized by Ben Patrick, the Knees Over Toes Guy, through his ATG method. Here's what it actually is, the signature exercises, and an honest look at what physios agree on and where they push back.
The ATG (Athletic Truth Group) method, popularized by Ben Patrick, trains the knees, ankles and hips through their full range of motion — including deliberately and progressively letting the knees travel over the toes — to build joints that are strong and resilient instead of avoided. It's built on full-range movements like the ATG split squat, tibialis raise, backward sled drag and Nordic curl, usually starting at bodyweight and adding load over time. The core premise is well aligned with what most physical therapists now accept: knees-over-toes movement is normal and trainable. The honest caveat is that the right dose is individual, and much of the rehab evidence is anecdotal rather than proven in trials.
The knees-over-toes method is a way of training that deliberately strengthens the positions most gym advice tells you to avoid — chiefly, letting the knee travel forward past the toes under control. The reasoning: your knees already pass your toes constantly in real life — walking downstairs, sprinting, jumping, squatting to the floor — so instead of treating that position as dangerous, you train it progressively until it's strong. The name comes from Ben Patrick, better known online as the Knees Over Toes Guy, whose company Athletic Truth Group (ATG) gave the method its label. "ATG" is a nod to "ass to grass" — full-depth, full-range movement — which is the through-line of the whole system.
It's worth being precise about the lineage. Patrick credits strength coach Charles Poliquin as his primary influence, and the ideas the method leans on — training end-ranges, strengthening the opposite muscle of a joint (like the tibialis to balance the calf), and deep, full-range squatting — existed in physical therapy and strength coaching long before the ATG brand. What Patrick did was package them into a progressive, testable system with a big following. Read the full profile of Ben Patrick →
Five ideas hold the method together. None are exotic; the value is in how consistently they're applied and progressed.
| Principle | What it means | Why it matters |
|---|---|---|
| Full range of motion | Train muscles and joints through their fullest controlled range, not partial reps | Builds strength where you're usually weakest — the deep, end-range positions |
| Knees over toes, on purpose | Progressively load the knee travelling forward over the toes | Prepares the knee for the positions sport and daily life demand |
| Train the opposite muscle | Strengthen antagonists — e.g. the tibialis (front shin) to balance the calf | Aims to bulletproof the joint by balancing the muscles around it |
| Start at zero, then load | Begin bodyweight (the "Zero" progressions), then add sled, dumbbells and more | Makes hard movements accessible and gives beginners an on-ramp |
| Measurable standards | ATG publishes concrete benchmarks for each key movement | Turns "feeling better" into objective, trackable targets |
ATG publishes its own set of "Standards" — target reps and loads for each key movement. They're a useful north star, but they're Ben Patrick's own benchmarks, not universal scientific cut-offs, so treat them as goals within his system rather than medical thresholds.
The method is really a family of movements. These are the ones most associated with it — each has its own full form guide:
You don't need a sled or special equipment to begin. The method's own "Zero" philosophy is to start with bodyweight and earn the right to add load. A simple on-ramp:
This is the question most people actually have, so here's the honest version — both sides, plainly.
What most experts agree on: the core premise is sound. Physical therapists and strength coaches broadly accept that the knee passing the toes is a normal, safe movement pattern, and that the long-repeated cue to "never let your knees go past your toes" was an overcorrection that was never meant as an absolute rule. Deep squatting and end-range knee work, trained progressively, are widely considered fine — even beneficial — for healthy knees. On its headline claim, ATG is well aligned with current thinking.
Where critics push back: the disagreements are about nuance, not the premise. Three come up most:
The balanced takeaway: the principle is broadly supported; the smart move is to individualize the dose, progress gradually, and get professional input for existing injuries. Trained sensibly, the knees-over-toes style is a legitimate, joint-friendly way to build lower-body strength and mobility.
LiftHero doesn't ship a branded ATG program — but you can build and track the style yourself. Log any of these movements (tibialis raise, ATG split squat, backward sled, Nordic curl and the rest) with LiftHero — free, with unlimited logging — and it charts your reps, load and personal records so you can see range and strength climbing over the weeks. Want the whole week saved as a repeatable plan? Build it as a custom program with Hero, LiftHero's optional upgrade, and track it against your own targets. LiftHero records what you log; it doesn't diagnose your form or auto-generate the program.
ATG (Athletic Truth Group) is a training approach popularized by Ben Patrick, the Knees Over Toes Guy. The core idea is to train the knees, ankles and hips through their full range — including deliberately and progressively letting the knees travel over the toes — to build resilient joints. It leans on full-range split squats, tibialis raises, backward sled work and other end-range movements.
For most people, yes. Physios and coaches broadly agree that letting the knees pass the toes is a normal, trainable movement, and the old "never past the toes" rule is overstated. The debate is about dosage and individualization. If you have a knee injury or pain, work with a professional.
A coach and the founder of Athletic Truth Group (ATG). He built the approach after severe knee pain and surgeries derailed his basketball goals, crediting strength coach Charles Poliquin as his main influence. He is a self-taught coach and entrepreneur, not a licensed physical therapist or physician. Full profile →
The headline premise — that knees-over-toes movement is normal and trainable — aligns with what most physios accept. Much of the specific rehab evidence is anecdotal rather than from controlled trials, so treat rehab claims as promising rather than proven, and individualize the dose.
You can train in the knees-over-toes style for free using its signature movements without any subscription. Ben Patrick sells structured programs (ATG Online Coaching and the "Zero" books), but the underlying movements are widely documented and free to practice and log.
Log each movement — reps, load, range and effort — and review the trend over weeks. LiftHero records any exercise you enter, including these, and charts your progress. It doesn't diagnose form or auto-generate a program.
Log tibialis raises, ATG split squats, sled drags and more — track your range and strength climbing, free on iOS.
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This guide is educational and not medical advice. Consult a qualified coach or medical professional before starting or changing a training program, especially with existing knee pain or an injury history. LiftHero is independent and is not affiliated with, endorsed by, or sponsored by Ben Patrick, ATG, or Athletic Truth Group; "Knees Over Toes Guy" and "ATG" refer to their work and are used here for identification only.
By Meitar Lazimi, founder of LiftHero · Last updated July 9, 2026.