EXURA Glossary
Every term you need to understand Knees Over Toes (ATG) training — anatomy, movements, equipment, and methodology. Written by practitioners for practitioners.
Methodology
Knees Over Toes (KOT)
Also known as: KOT training, Knees Over Toes Guy methodology
A strength and conditioning approach centered on the idea that the knees should be trained to safely move past the toes through full range-of-motion exercises — the opposite of the traditional "never let your knees go past your toes" coaching cue. Popularized by Ben Patrick (@kneesovertoesguy), KOT emphasizes ankle mobility, tibialis strength, and eccentric loading at end-range knee flexion to build durable joints.
ATG (Athletic Truth Group)
Also known as: ATG training, ATG protocol
The formal training system developed by Ben Patrick that operationalizes the Knees Over Toes philosophy. ATG is structured around a progression of bodyweight and loaded exercises designed to restore full ankle dorsiflexion, knee flexion under load, hip mobility, and reverse hip extension. The acronym refers to Patrick's coaching brand and certification program.
Eccentric Strengthening
Training the lengthening phase of a muscle contraction under load — for example, slowly lowering into a squat instead of pushing up. Eccentric work is central to KOT and ATG because it builds tendon resilience faster than concentric (lifting) work and is the primary modality for rehabilitating patellar tendinopathy.
End-Range Strength
Strength expressed at the extreme end of a joint's range of motion — the bottom of a deep squat, the top of a calf raise, the fully flexed position of a knee. KOT/ATG argues that joint resilience comes from training and owning these end-ranges, not avoiding them. Most modern training programs ignore end-range strength entirely.
Anatomy
Dorsiflexion
Movement: foot pulled upward toward shin
The motion of pulling the top of the foot toward the shin, decreasing the angle between the foot and the leg. Normal ankle dorsiflexion ranges from 20° to 30°. Limited dorsiflexion (under 15°) is one of the most common predictors of knee pain in athletes and is directly trainable with slant board work.
Plantarflexion
Movement: pointing the toes downward
The opposite of dorsiflexion — pushing the foot down (as in pressing a gas pedal or standing on tiptoe). Strong plantarflexion is critical for athletic explosiveness, but most athletes need more dorsiflexion mobility, not more plantarflexion strength.
Tibialis Anterior
The muscle in front of the shin
The muscle running down the front of the shin that controls dorsiflexion and stabilizes the ankle during walking, running, and squatting. Underdeveloped in nearly every adult, it's the muscle responsible for "shin splints" when overstressed. Direct tib bar training is the fastest way to build it.
VMO (Vastus Medialis Oblique)
The teardrop-shaped quad muscle above the inside of the knee
The portion of the quadriceps responsible for the final 15-30° of knee extension and for tracking the patella correctly. A weak VMO is associated with patellofemoral pain and is preferentially activated by deep ATG split squats, Patrick steps, and full-range knee extensions.
Patellar Tendon
The tendon connecting the kneecap to the shin bone
The thick tendon that transmits force from the quadriceps through the patella down to the tibia, allowing the knee to extend under load. Patellar tendinopathy (commonly called "jumper's knee") affects roughly 14% of recreational athletes and is the primary injury KOT methodology was developed to address.
Patellar Tendinitis / Tendinopathy
Pain at the front of the knee, just below the kneecap
Inflammation or degeneration of the patellar tendon, usually caused by repetitive loading without adequate eccentric strength to absorb force. Slant board protocols with progressively heavier loads are the most evidence-supported rehabilitation approach (Alfredson protocol, modified for KOT).
Sciatic / Hip Hinge
The mechanical pattern of bending forward from the hips while maintaining a neutral spine. Critical for safe deadlifts, kettlebell swings, and any posterior chain work. KOT methodology emphasizes hip hinge mobility because restricted hips force the knees and lower back to compensate.
Movements & Exercises
ATG Split Squat
Also known as: deep split squat, knees-over-toes split squat
A split-stance squat performed with the front foot elevated on a slant board, allowing the front knee to travel well past the toes through full range of motion. The signature exercise of the ATG system, used to develop quad strength, knee tolerance, and ankle mobility simultaneously. Progressed from bodyweight to dumbbells held at the sides.
Patrick Step
Named after Ben Patrick
A controlled single-leg step-down performed off a low platform, with the working leg lowering until the heel of the non-working leg lightly touches the floor. Trains end-range knee strength and eccentric quad control. Often the entry-point exercise for athletes rebuilding from patellar tendinitis.