Knees Over Toes Exercises: Frequency, Benefits, and How to Incorporate Them

How often should you do knees over toes exercises?

The ideal frequency for "knees over toes" exercises varies based on individual goals, current fitness level, and recovery capacity, generally ranging from 2-4 times per week for dedicated training, with daily integration possible for mobility and activation purposes.

Understanding "Knees Over Toes" Training

"Knees over toes" training refers to a philosophy and series of exercises popularized by Ben Patrick of "Athletic Truth Group (ATG)" fame, focusing on strengthening the muscles and connective tissues around the knee joint through a full range of motion, often involving positions where the knees travel significantly past the toes. This approach challenges conventional wisdom that historically warned against this position, asserting that it is not inherently dangerous but rather builds resilience and strength.

• What Are "Knees Over Toes" Exercises? These exercises typically involve movements like the ATG Split Squat, Tibialis Raises, Poliquin Step-Ups, Reverse Sled Pulls, and Elephant Walks. The common thread is the emphasis on achieving deep knee flexion and strengthening the quadriceps, tibialis anterior, and other supporting structures through an extended range of motion.

• The Science Behind the Movement From an anatomical and biomechanical perspective, the knee joint is designed for significant flexion. Restricting this natural movement can lead to weakness in end-range positions. Studies on knee joint mechanics have shown that when the knee moves over the toes, the forces are distributed across the knee joint, including the patellofemoral joint and cruciate ligaments. When performed progressively and with control, these movements can enhance the strength of the quadriceps, which play a crucial role in stabilizing the knee, and improve the resilience of the connective tissues, making the joint more robust against injury.

• Key Benefits

  • Improved Knee Health and Resilience: Strengthening the muscles and tendons around the knee, particularly the VMO (vastus medialis obliquus) and tibialis anterior.
  • Reduced Knee Pain: Addressing weaknesses and imbalances that contribute to common knee issues.
  • Enhanced Athletic Performance: Improving jump height, sprint speed, and deceleration capabilities by increasing strength and mobility in the lower body.
  • Increased Range of Motion: Restoring and improving the natural flexibility and mobility of the knee and ankle joints.
  • Injury Prevention: Building robust tissues that are more resistant to strains and tears.

Factors Influencing Training Frequency

Determining the optimal frequency for "knees over toes" exercises requires considering several individual factors. There is no one-size-fits-all answer, and a personalized approach is always best.

• Current Fitness Level and Experience

  • Beginners: Individuals new to these movements or exercise in general should start conservatively to allow their bodies to adapt.
  • Experienced Athletes: Those with a strong training background may tolerate higher frequencies and intensities.

• Training Goals

  • Injury Prevention/Rehabilitation: A consistent, moderate frequency might be more beneficial.
  • Performance Enhancement: Higher frequency and intensity might be incorporated into a periodized training plan.
  • General Mobility/Maintenance: Daily, shorter sessions might be appropriate.

• Recovery Capacity The body's ability to recover from exercise is paramount. Factors like sleep, nutrition, stress levels, and overall training load (including other workouts) will dictate how often you can effectively train. Overtraining can lead to diminished returns and increased injury risk.

• Integration with Other Training Consider how "knees over toes" exercises fit into your broader training regimen. If you're already doing intense leg workouts, you might need to adjust the frequency or volume of these specific exercises to avoid overtraining the lower body. They can be integrated as a warm-up, cool-down, standalone session, or as part of a full-body workout.

Recommended Frequencies for Different Goals

Based on the principles of exercise science and adaptation, here are general guidelines for incorporating "knees over toes" exercises into your routine:

• Beginners and Injury Prevention (2-3 times per week) For those new to these movements, or primarily focused on building foundational strength and preventing future knee issues, 2-3 sessions per week is a good starting point. This allows ample time for recovery and adaptation between workouts. Focus on mastering form before increasing volume or intensity.

• Intermediate and Performance Enhancement (3-4 times per week) Individuals with a solid foundation and looking to significantly improve athletic performance or build advanced knee resilience can aim for 3-4 dedicated sessions per week. This might involve varying the exercises, intensity, and volume across the week. For example, two heavy days and two lighter, more focused mobility days.

• Advanced and Rehabilitation (Under Guidance) (Frequency Varies) For advanced athletes or those undergoing rehabilitation for specific knee injuries, the frequency will be highly individualized and should be determined in consultation with a qualified physical therapist, kinesiologist, or certified strength and conditioning specialist. Daily, low-intensity work might be prescribed, or more structured, higher-intensity sessions interspersed with longer recovery periods.

• Daily Mobility/Activation (Brief sessions daily) Many "knees over toes" exercises, especially those focusing on ankle mobility (like Tibialis Raises) or light knee flexion work (like terminal knee extensions), can be performed daily for brief periods as part of a warm-up, cool-down, or active recovery routine. These are generally low-impact and aim to maintain or improve range of motion without causing significant muscular fatigue.

Structuring Your "Knees Over Toes" Workouts

Effective implementation of "knees over toes" training involves more than just frequency; proper structuring of your sessions is crucial.

• Warm-Up and Cool-Down Always begin with a dynamic warm-up to prepare the joints and muscles, and conclude with a cool-down, which might include static stretches or light mobility work, to aid recovery.

• Exercise Selection Prioritize exercises that target the specific weaknesses or goals you have. Common foundational exercises include:

  • ATG Split Squat: For quad strength and hip mobility.
  • Tibialis Raise: To strengthen the shin muscles and improve ankle dorsiflexion.
  • Reverse Sled Pull: Builds quad strength with minimal impact.
  • Poliquin Step-Up: Focuses on VMO strength and knee stability.
  • Elephant Walk: For hamstring and calf flexibility.

• Volume and Intensity Start with lower sets and repetitions (e.g., 2-3 sets of 10-15 reps) at a manageable intensity. Gradually increase either the number of sets/reps, the resistance (e.g., holding weights), or the difficulty of the exercise as you get stronger.

• Progression Principles Apply progressive overload by gradually increasing the demands on your body. This could mean:

  • More repetitions or sets.
  • Increased weight or resistance.
  • Reduced rest periods.
  • More challenging exercise variations (e.g., moving from bodyweight to weighted, or from flat ground to incline).
  • Improving range of motion or control.

Important Considerations and Safety

While "knees over toes" training is largely beneficial, it's essential to approach it with caution and intelligence.

• Listen to Your Body Pay close attention to any pain signals. Discomfort during stretching or muscle fatigue is normal, but sharp, persistent, or increasing pain is a sign to stop and reassess.

• Proper Form is Paramount Incorrect form can negate the benefits and increase injury risk. Focus on controlled movements, full range of motion, and maintaining balance. Utilize mirrors or record yourself to check your technique.

• Gradual Progression Do not rush the process. Building strength and resilience takes time. Attempting too much too soon is a common mistake that can lead to setbacks.

• Consult a Professional If you have pre-existing knee conditions, are recovering from an injury, or are unsure about proper technique, consult with a physical therapist, doctor, or certified fitness professional before starting any new exercise program. They can provide personalized guidance and ensure the exercises are appropriate for your specific needs.

Conclusion

"Knees over toes" exercises offer a powerful pathway to improved knee health, enhanced athletic performance, and reduced pain. The optimal frequency is highly individual, ranging from 2-4 dedicated sessions per week for most, with the possibility of daily light mobility work. By understanding the underlying principles, listening to your body, and progressing gradually, you can safely and effectively integrate these movements into your fitness regimen to build stronger, more resilient knees.