6 Knees Over Toes Exercises — Your Way To Pain Reduction

You have probably heard several people saying do not take knees over your toes during an exercise. According to these people, doing this may cause too much stress on your knees. Or Your knee cap will get displaced because of it. 

But is it all true? Should you avoid allowing your knees to go above your toes while exercising? The answer in one word — No.

We suggest you try knees over toes program and see how it impacts your body. And we are here to help. Read on to find some safe exercises you can try.

What Are the Knees Over Toes Program?

Knees Over Toes

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Anterior knee pain or injury to the knee cap is highly frustrating. These issues, if left untreated, can be the recipe for several vicious setbacks in the future.

To overcome this, Ben Patrick, the founder of Athletic Truth Group, started a program that focuses on improving knee and foot strength to their fullest potential.

With his training methods, Ben Patrick transformed his career in basketball, going from continually injured to having a highly successful junior college stint.

As a result, many people started recommending his training methods as the most effective in relieving knee pain.

6 Useful Exercises From Knees Over Toes Program

His comprehensive training program includes the following workouts helpful for getting back to regular and pain-free life.

1. Reverse Sled Pulls

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Start with a five-minute pulling sled backward. Then, put a little harness belt around your waist. Next, sit back and start pulling slowly. You can also use handles to begin. Using handles keeps shoulder blades in a retracted position. 

You would feel a burning sensation in your quads and calves after a set of rounds. However, this helpful exercise offers the following benefits to you:

  • Increases lower body stamina and capacity
  • Expands muscle power
  • Improves vitality

Do this workout three times a week for 5 minutes to activate blood flow to the knees and relieve pain.

2. Banded Hip Flexion

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This knees over toes guy exercise works significantly on the front of the hips. First, wear a resistance band around your ankles and stand with your legs straight. 

Slowly move one leg ahead. Then, gently bend your knee to move it up. You may need to keep a chair or immovable thing nearby for balance. Repeat these steps thirty times on one side and then shift to the other leg.

Benefits of Banded Hip Flexion:

  • Enhances stability in core muscles of glutes and torso.
  • It helps in stabilizing the spine and pelvis muscles. That, in turn, helps in moving and exercising without the risk of injury in the lower back.
  • This exercise also corrects postural problems.

3. Banded Knee Flexion

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You will need to turn around and face the anchor point for this exercise. Next, lean forward at a small distance and do two to three sets of 10 to 15 reps with both legs. 

Doing knee flexions regularly can reduce the chances of pain and injury. Your lower body offloads undesirable stressors by improving shock absorption capacity. 

However, this movement is not too challenging. Secondly, after going through the half workout with no rest, it comes to be a little brutal.

4. Tibialis Raise

knees over toes program

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Under it, you need to stand on a box. Then low the feet, dorsiflex, low the feet, and dorsiflex. You can also use the PowerLastic band for doing this workout. 

First, sit down facing the anchor point. Then wrap the Powelastic handle around the feet and dorsiflex the feet. Do at least three sets of this training with ten to fifteen reps of each leg.

Another awesome thing about doing this exercise is the gut, hips, and the entire calf blows up. You energetically feel your body doing better and your ankle’s strength improving on a significant plus.

5. Slant Board Front Squats

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At this point, as per knees over toes guy Ben Patrick, your anterior muscular arrangement and posterior line lit up. So, you can go into doing slant board front squats. Begin with doing 25 reps, then follow up with 20 reps to 15 reps and 10 reps. At last, do two sets of five reps with a long break.

This workout helps reduce inflammation by stimulating the blood circulation to the legs. Moreover, it helps in preventing pains that occur from excessive stretching. 

6. Seated DB Good Morning 

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The knees over toes guy put a lot of his training with some equipment like a barbell or dumbbell. Typically he does it with a barbell. You may also like doing it with a dumbbell because it can get an intense range of action. 

First, sit on a bench with a barbell or dumbbell across your neck. Ensure your shoulder blades are lifted back to put up the bench weight. Clasp your body and bend slowly at the hips to lower your head towards the ground. 

Pay attention to not rolling your shoulders and forming a slight arch in your lower back. Stop at the bottom, then overturn. 

Are Knees Over Toes Exercises Safe?

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The knees over toes stances are like everyday movements of your knees. Think deeply about it. 

Your knees automatically interpret when you get up from a seating posture, when you walk downstairs, and even when you are jumping.

The problem with most people is that their knees do not possess the stamina to resist these explained positions. Due to this, stress builds up on the structures of the knee. 

But doing knees over toes exercises regularly with equipment is not bad. Because when you do knee strengthening exercises, your knee structures, including muscles, joints, tendon, cartilage, ligaments, and bones, develop an adjustment pattern to such stress and become stronger.

If you still experience difficulty in workouts, you need to make the exercises easy to perform. That, in turn, helps you reach your current level of capacity.

Also Read: Top 5 Leg Press Machines In 2022: Types, Usage, Benefits & Reviews

Bonus: 3 Exercises To Reduce The Stress You Feel After A Knees Over Toes Workout.

1. Advanced Straight Leg Raise Variations

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Under this workout, first, form a single-leg bridge by taking your heel to the floor. Then lift your hips towards the ceiling. Maintain this stance with your opposite leg for a time, then do a straight leg raise. Just keep your thigh straight so that it keeps your knee upright. Then repeat.

Helpful Tips:

Avoid arching your low back while doing the single-leg bridge. Don’t bend your knees while completing the straight leg raises.

2. Planks with Alternating Leg Lifts

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Start this exercise with a forearm plank position and knees straight. Then, move your hip joint to lift one leg into the air while maintaining the knees straight. Hold this position for seconds and then return to the starting position. Repeat the same on the other side.


  • Do not arch your back to lift your leg. 
  • Try to focus on raising each leg and keep the knee straight while the rest of the body is in the forearm plank stance.

3. Forward Step Downs 

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In this, stand on the step first. Next, shift all your weight to one leg. Reach forward with the foot in the air and tap the ground lightly with your heel. Then bounce back to your beginning posture.


  • Avoid imposing too much weight on the foot when you are going down. 
  • Do not let your knee make a bridge. Also, avoid side bending.

Final Words

Knees over the toes exercises are an incredible way to question your knee endurance. Before you begin the workouts, you must do a sufficient proportion of warm-ups. Then, slowly progress towards a complex range of training. With that said, go ahead and try this workout series. 

Have any questions? Just leave your question in the comments below to get it answered.

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