EXURA Glossary

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.

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.

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.

Reverse Nordic (Reverse Nord)

Also known as: reverse Nordic curl, kneeling quad extension

A kneeling exercise in which you lean backward from the knees with the hips held extended, lowering under control and returning to upright. It loads the quadriceps and knee in a deeply lengthened position, making it a staple of KOT/ATG knee-strength work. Usually started with a limited range and support behind you, then progressed to full range over time.

Poliquin Step

Also known as: Petersen step-up

A single-leg step-up performed with the heel elevated and the toe leading, emphasizing the VMO and the tissues around the knee through a full range of motion. Named after strength coach Charles Poliquin, it builds knee tracking and end-range quad strength.

Nordic Curl

Also known as: Nordic hamstring curl

A kneeling exercise in which the ankles are anchored and the body lowers forward under control, loading the hamstrings eccentrically through their full range. One of the most evidence-supported movements for hamstring resilience, and a common posterior-chain complement to KOT/ATG knee work.

Jefferson Curl

Also known as: loaded spinal flexion

A slow, loaded forward fold performed one vertebra at a time through full spinal flexion, usually holding a light weight. It builds strength and control in the fully flexed spine and hamstrings, and is performed from a stable elevated platform so the weight can travel below the feet.

Tibialis Raise

Also known as: tib raise, dorsiflexion raise

An exercise that loads the tibialis anterior by resisting dorsiflexion — pulling the top of the foot toward the shin against resistance. Performed against a wall with bodyweight or, more effectively, with a tib bar and plates. It is the primary movement for building shin strength and reducing knee joint stress.

Slant Board Calf Raise

A calf raise performed standing on an inclined slant board, which increases the range of motion through the Achilles tendon and calf compared with a flat surface. Used in KOT/ATG training to build ankle and Achilles resilience through a fuller range.

VMO Squat

Also known as: heels-elevated close-stance squat

A narrow-stance squat performed with the heels elevated (typically on a slant board), biasing the vastus medialis oblique and the final degrees of knee extension. Used to strengthen knee tracking and patellar stability.

Couch Stretch

A hip-flexor and quad mobility position with the rear foot elevated against a wall or couch and the front foot planted, lengthening the front of the hip and thigh. Used to restore hip extension, which reduces compensation at the knee and lower back.

Slant Board

Also known as: incline board, squat ramp

An inclined platform that elevates the heels (or the whole foot) to unlock a knees-past-toes range of motion the floor cannot provide. It is the foundational tool of KOT/ATG training, used for split squats, Patrick steps, calf raises, Jefferson curls, and VMO squats. The EXURA Slant Board uses two independent laser-cut steel platforms, four fixed angles (20°, 25°, 30°, 40°), and a 900 lb capacity.

Tib Bar

Also known as: tibialis bar, dorsiflexion bar

A foot-mounted bar that loads a standard weight plate to train the tibialis anterior through resisted dorsiflexion — the most effective way to build shin strength and a core KOT/ATG tool. EXURA makes two: the single-leg Solo Tib Bar (unilateral, for runners and imbalance correction) and the Tib Bar Adjustable (bilateral, for lifters and PT). Both fit 1-inch and 2-inch plates.

Squat Wedge

Also known as: heel wedge

A small fixed-angle wedge that elevates only the heel, primarily used for heel-elevated barbell squats. It differs from a slant board, which elevates the whole foot on a larger, more stable platform and supports the full range of KOT/ATG movements. See the slant board vs squat wedge comparison.

Forearm Rotator (Burn Machine)

Also known as: Burn Machine, rotating forearm trainer

A handheld device with rotating handles that trains the forearms, wrists, and grip through continuous rotation against adjustable resistance. Joint longevity extends beyond the knees, and grip strength is a well-validated marker of overall health. The EXURA Burn Machine offers 0–125 lb of adjustable resistance.