We need a Elbow Over Fingers Guy

I have arthritis on both of my knees, on one knee cap I’m already bone on bone. But I been training on my knees with these type of video information like this. It has given me the ability to do squats again. Practicing isometric squats holds, walking backward and this form of quad extension provides a very good arsenal for training my knee pain. I Believe there’s ways to combat knee problems and I refuse to let knee pain control my life. Just wanted say thanks for this type of information!

I love his openness about what’s backed by research and what’s not

This guy is literally blowing up on KZfaq.

When I think of it. All these ranges of motion was how I used to play as a kid. Jumping, rolling, flipping, climbing, wrestling. All of this was natural to us but I guess we just forget

I've been subscribed to the kneesover toes guy for about a month. He's going to save alot of folks from surgery. His teachings aren't revolutionary. They're evolutionary.

I'm 60+, formerly obese, had one meniscus repair, and plenty of knee pain. I have been practicing yoga for the past 7 years, gaining insane flexibility and strength. Then, along came deep squats and sissy squats. Holy crap - within a month, my knee issues are almost entirely gone. My quads have never been this strong. I stretch my arms behind myself during sissy squats, recruiting various oblique, lat, and thoracic muscles. It's almost unbelievable how different I feel. I also walk two miles daily. Last evening I noticed something for the first time. All my life, I have walked with loose knees. They would lock and unlock during full extension as part of my gait, adding to the stress and pain. During an uphill area, I noticed my newfound quads engaging, preventing the loosy-goosy full straightening action. I now realize that weak leg muscles result in extra stresses to the knee. Fully engaged quads put the patella in the right place, relieving pain and reducing wear and tear. With weak leg muscles, the joint bears the brunt of the walking motion. Keep doing what you're doing. Naysayers will complain that you are ruining people's knees. I am living proof that the opposite is true. Increasing leg strength is akin to finding the fountain of youth.

Man I really appreciate you not using female fitness models as click bait in your videos. I'm sick and tired of everything being pushed down my throat by that. This is real stuff and it works!

This guy saved my life mentally. He reversed my knee for a knee replacement as i have severe osteoarthritis

I’m a couple of weeks into doing these exercises and my knee is feeling so so much better after years of pain so thank you!

I have been doing these for the last month or so twice a day and I can actually hear and feel my knees crack sometimes when I stretch back far enough. Its a good kind of cracking and it immediately makes my knees feel 10x's better. It's amazing.

Honest to God. I’ve had a worsening knee situation. For over 6 months. Now in my fifties I have tried every method on KZfaq and nothing seemed to have worked - UNTIL TODAY. I did level one this morning for the first time and I’m walking up and down stairs in my way home for the first time in months. Honestly I’m so grateful. I highly recommend this routine for anyone with chronic knee pain. Thank you so much ❤

Five years with pain with miniskus surgery.in one month i am jumping again like i am 20 again.bless you

ARE YOU FREAKING KIDDING ME!! BRUH, I PAUSED THE VIDEO AT 4:39, WENT OUT OF MY OFFICE INTO THE OVERFLOW ROOM, SAT ON THE CARPET IN THE POSITIONS YOU SHOWED, DID 6, COUNT EM' 6 REPS OF LEVEL 1, 2 REPS OF LEVEL 2 (TO THE HANDS) - NO PAIN...I LITERALLY SQUATTED 90 DEGREES WITH MY KNEES AND I COULDN'T BELIEVE IT! WOW!!

I've been doing the basics of this for the past 6 weeks. My knee isn't perfect, but, it is MUCH better.

I'm 75 years old, I also have arthritis in both knees and bone on bone in my left knee. I'm going to try your exercise (slowly) I'll keep you posted in couple of months.

I kid you not, but having someone in the video trying the exercise in question, and you correcting them, really helps me understand the exercise better. I sincerely think this is something missing from videos of this type. Thank you ✌️

That initial sitting position with your legs tucked under your body and your butt sitting on the top of your calfs is called "seiza" in Japanese. When I started taking kendo back in 1998, I discovered that at the beginning and end of each class, we had to assume that position while facing the sensei to do a short formal salute/respect to the instructor. At the end of the class, we would sit in that position, close our eyes and put our finger tips together in a circular shape while meditating for short periods (usually about 30-60 seconds). I had the hardest time getting into and staying in that position because we Westerners don't sit in that position or ever use it. Put another way, it's not within our cultural wheelhouse. Meanwhile, the Japanese and other students from other Asian countries had NO problems sitting in that position for extended periods of time. After attending kendo classes, for awhile I got used to it and now I think nothing about sitting in that position for as long as 15 minutes.

I've been a roofer for 20 years and my knees had gotten really bad, I started doing this stretch almost every day. My knees are actually pretty flexible that way probably from all the squatting I do roofing but I was getting a lot of pain climbing ladders and even steps. I know he says once a week but my knees are strong and I need relief. Knees over toes guy knows his shit because the pain has cleared up drastically. Seriously thank you for such solid advice.

You saved me from surgery! I have been working out off and on for the last 50 years. I always did power lifting squats, never going deep. I tore left quad on a wet floor 14 years ago, rehabbed, didn’t change my squat. I tore my right quad 2 years ago, slipped on a waxed floor. I am 74 , I finally started searching for a solution. I bought a slant board hoping it would help. Last week I fell flat on my back, my left heel by my butt, then I got up up and finished what I was doing

This is an absolute breakthrough in body mechanics and conditioning. Im amazed. Completely EVOLUTIONARY

I honestly can’t thank you enough for this, I’ve literally suffered with a weird patella issue since I restarted training parkour almost a year ago.. I’ve tried all sorts of stretches and none seemed to work and I felt lost for what to do for a while, then I found a video about walking backwards upstairs and uphill.. this helped but only as a temporary fix and the issue would linger and start gnawing away again.. I tried this stretch here (realised instantaneously that I could barely lean back on my quads) I struggled for 5min back and forth then I walked around and tested my patella strain and the pain was completely gone. This stretch is going to become one I really focus a lot on this year, thank you so much!

I am a yoga teacher and I have always had a problem, even in my yoga training, with not allowing your knees to go over the toes. Look at gymnasts and Asian cultures. So glad to find this guy!

I'm going through a severe knee traumatic experience and man it makes you almost useless when your knees hurt and you aren't able to fully bend them to do the basic things. I hope this video helps me.

did 100 of these last night and felt wonderful today. Simple and so effective. Thanks Ben and Mark for educating us to live better and pain free. Kudos!!!

Ben is awesome. Info he gives is a gold mine. Glad you had him on.

This exercise changed my life and my knee after years and years of pain and frustrations! Thank you so much!

Love this! I teach PE and I have seen several students complain about knee pain! I am going to begin implementing a lot if these exercises into my program. Awesome stuff, thanks!

I just got out from my car with deep pain did these stretches and had so much relief. This is amazing and so simple. Straight up, no bs. Just do them!

WOW! I had some knee pain and i tried this and it IMMEDIATELY helped relief pain. It worked like magic, god bless you, you're the most useful and legit fitness guy on youtube by far. The fact that this is free is mindblowing

Love this guy's passion.

Wow tried the things you recommended for one month now. A bit scary in the beginning but now ,...why does nobody else talks about this. You should have a medal 🥇

finding out I have bursitis on my right knee at 26 scared me like no other. Walking is a huge part of my daily routine and being so young had me thinking regular activities wouldn't be normal/enjoyable anymore. Starting to fix the issues now with these videos, before they become worse. Thank you for your knowledge and dedication to help me walk correctly again.

As a young powerlifting ive always had pain in my knees when squatting im gonna start doing these to help with my squat ill give you guys ab update after a while

I've never seen anyone as enthusiastic as Ben in regards to sharing his knowledge

I had 3 years of knee pain. Then I misstepped a stair, fell on that knee and it was just gone. That was a very good day.

Mark, I power lifted and now when I hit 50 I have that same pain when I sit for long periods of time. To those who never experienced it ,don’t understand that when it hits ,especially in a car, you have to extend the leg or it get extremely painful. I’m doing KOT exercises and I’m starting to see some results . I just started the exercise you and Patrick are doing in the video .

I am 59 years old and from Germany. Briefly about my knee problem. For more than a year, my left knee has been swollen after dynamic stress (tennis, jogging) with considerable restriction of movement and pain even when walking. Medical examinations including MRI showed - no structural damage - Over the winter then conventional fitness training in the gym. result at the first tennis training again knee strongly swollen. Then special knee stabilization training with private trainer. Significant improvement, but still after light tennis training the knee was swollen. Then through KZfaq tried the knee over toes training. Result - sensational - no more swelling in the knee even after 1 hour of intense tennis training. I am thrilled and do in the eye only the exercises of B. Patrick. I would like to give one more type, I had considerable problems with the left knee (movement restriction) to go far down in the split squat. Between the split squats, simply incorporate the nordic harmsting exercise. After that it was possible for me to bend the left thigh almost to the calf!!!😀

This is my favorite collab ever. Ben is so awesome. Saved my knees. I'm still not all the way there, but I have a ton of damage.

I’m 58 and never had knee pain until now. I’m a caregiver and not sure how I hurt my knee. I don’t have insurance. It hurt more when I didn’t move. I just figured out how to move without my swollen knee not hurting so much . One of was walking backwards. I think people just need to learn common sense and listen to what their body says. Anyways since I don’t have insurance I went on KZfaq and found this guy ! I’m glad I don’t have insurance because lord only knows what crap the Doctors would have done to me . I know of 2 teenagers in sports that have already had knee surgery.

Mark this is a great video, obviously you have practically proven it even someone have knee cap they can bend their knee to an extend. I would like to let you know in case some of you guys don't know. Muslims do this exercise 30 times a day. This is part of our obligatory prayer. So those muslims who pray regularly they have pretty strong knees.

I had been in pain for over 10 years with excessive muscle/tissue loss, excessive decline in athleticism. I was resigned in the belief that I wd eventually not be able to walk. I will never stop praising Ben. No one I mean no one had solutions for me until I randomly crossed one of his ads on instagram. I’m only 2-3mos into the program and I literally feel like I have new legs

Excellent video!👍🏼 Full of details and specifics, like you mentioned: “ do it once a week” Following this channel from London Ontario 🇨🇦

Love this dude, his stuff is GOLDEN for knees, hips, shins, ankles, etc

Bro I cannot stress how good this guy is. It's still winter, so I'm waiting to run and jump, but I went thru his standards and there was a moment the other week where I just didn't feel my lower/mid back. And I realized it's always fucking tensed, like at all times. Even now it's slight and nagging, but you don't even realize my back is just always slight and nagging. I've been working on his 7 standards for 2-4 weeks or so, and I went from being able to touch shins bending over, and I'm just working to get to the standard of palms to floor with fully flexed quads.

THIS BOY Is amazing. I have had something on the side of my left knee for two months that is a little painful. I have already take pain killers and did not solve the problem. I will start doing these exercises today. I believe in them because this boy had a surgery and now he is the perfect picture of health. Thank you so much.

He’s so frantic about relaying that world class range of motion to the uninitiated masses lol whenever mark tries to pepper in a comment it’s like WAIT THERES LEVELS TO THIS SHIT. Dude’s a crusader🦵🏻🦵🏻

*I gave these a try thinking they were gonna be easy getting my back on the floor and man did I get humbled real quick 😂..... I got work to do*

Hello, found you on Dr. Berg today, I had already been walking slowly backward as a rehab I remembered doing in a swim rehab 20 yrs ago. Side step walking as well. I limited myself as I didn't really have any information as to what was needed to improve. Fast backward (pardon the pun) to a fall in Feb, hip cartlidge tears and knee pain I am going to get injections on the hip pain so I can walk and rehab....but because I have already rehabbing myself, I now know exactly what feels right. Indeed, what you are promoting is true. I am now walking backwards on the treadmill at home, without turning it on and I like it so much better. I thank you for this information and giving me confidence and the mind body connection to balance the muscles front and back...and falls in line with adominals and lower back...same thing.

Starting watching these videos about a week ago, had my knee reconstructed just over 3 years ago and with a few of these exercises it was the first time I could touch my heel of my ass on my reconstructed knee since the op, keep up the good work 😊

My right foot was cocked to the side from years of driving. This fixed my foot. Really did! Felt so many pops and stuff in my knees/thighs. Magical man lol. Thank you KoTG!!!!!

I started jiu jitsu(BJJ) about a year ago and my knees aren’t as good ever since, I also lift now they been kind of hurting and aching ever since, so I’ve had to stay away from lifting and stuff like that , but I’m doing these exercises and they’ve been helping !!

Thanks mark for taking the risk and having this guy on. Lots of people poo poo his methods but personally I think he's great and I have a lot of success with some of his protocols.

My ankle mobility is easily the biggest limitation I have doing this.

Just recently returned to running 🏃‍♂️ my knees are BUMPIN this morning! Hoping this will help. All pain/soreness is below the knee cap on the inside mostly.

I tried this and was surprised that it didn't hurt! I am looking forward to strengthening my knees so going downstairs won't hurt anymore, and so I don't lose strength and mobility as I age! Thank you!

Watching this hurt like heck! Oh my goodness! I better start from your very first video and work my way up..... Thanks Isaiah for putting me on!

My chiropractor told me to watch your videos to strengthen my knees ,I’ve been working out for over three decades and and I’ve never done exercises for my knees , this looks great ,I’ve tried doing level one but never knew it was great for the knees .👍🏻👍🏻👍🏻💪🏼

Love your videos. Started with bro workouts and bodybuilding videos, into science based workouts for bodybuilding. But this, this is something totally different and is beneficial for both athleticism, body building, overall health and longevity

I had similar knee pain and couldn’t sit with through class or a movie with my leg bent. Extremely painful over my kneecap. For me the cure was very simple and effective: 1/4 squats with light weight. The exercise is a similar movement to your VMO single leg thing on a block or slant board-just a slight bend in the knee. It strengthened all the small stabilizers and connective tissue and fixed the problem immediately.

From a doc, it needs to be mentioned that many people with certain comorbidities of the lower extremity should not attempt this without guidance from a professional; too many to list. For some, these exercises can be very provocative and dangerous, creating exponential amounts of torque stress on the knee interfaces, meniscii, ligaments, patellar complex (especially with lateral or medial tracking issues). I see the potential, but proper, safe guidance is key to long term successful improvements here.

I just discovered your channel after the joe rogan pod cast, I have a Maniscus tear in my right knee, i did this exercise as far down as I could go and then I did 18 sets of the sled, going from 60kg taking a 20kg plate off each 6 rounds, probably one of the best cardio sessions I've done, my legs were jelly after wards.

This takes Fixed Firm Pose (Supra Vajrasana) from Hatha yoga and adds the strength component of rising out of it using strength. Really good stuff.

I work as a physio assistant and I can't believe i didn't realize this. And it makes so much sense too, like it's essentially very similar to preacher curls. Great targeted exercise and format, that's a technique I think I can apply to other aspects of my personal training.

I have that sitting down knee pain, now I am following your videos and advice. I hope to share good news in the near future, but certainly the focus on stretching under load is helping.

I had ACL surgery back in 06, Ortho told me the pain I have now, is due to the patellar sliding, gave no excercise/rehab protocol, just surgery again.

I've been training hard lately with a bad knee. I followed this along and my knee felt so good after that stretch

These are more difficult on my plantar flexion than in the knees, but that is good to improve also so I guess I'll take the small roll I usually use under my ankles more and more as I do these over time.

I work roadside assistance and my right knee has been locking up and hurting from having it in the same position for hours and hours a day, 6 days a week for the past 10 years... can't wait to start trying this and hope it helps!

Love it. Good to see others appreciating this stuff. Especially the frequency discussion. Cheers!!!

I listened to him and my knees are better and continuing to get better.

“Let the little gains add up “ So true! everyone’s after a quick fix these days, taking supplements before learning to work out properly, looking for some magic pill (cough cough) Love this common sense approach to the human body

knee pain in car rides / airplanes... you nailed me. Been an issue for 15 years. Thanks for putting all this info out there!

The initial position looks like rocking in Original Strength as well the positions of the knee in other movements, like crawling. It's cool how different systems and philosophies have a lot in common, because the basic principles and function are the same regardless.

In my 40s. Started a job where I am on my feet walking and climbing stairs for my entire shift. I am losing weight fast but I can feel it in my knees. Hope this truly does "bulletproof" my knees.

The discomfort is in the back and lateral part of my knee see I sprained my ankle in 2018. I was born to run help me get back. Thank you

Wow thank you 🙏🏾 I have had 3 knee surgeries. I have been able to run again at least 7 miles but I’m hurting and I know I need to stretch my muscle to gain length. Thank you again

day 3 of trying this so far and feeling good. using this as a timestamp to look back on if i an mange to get back to running after being hurt since October 2020

Howdy! My first viewing of your stuff as I was recommended to your page as I had a complete quad tendon rupture May 25, 2022 and surgery to repair it on the 29th of May. I've been diligent with my rehab so far and can see that in order for me to gain any more degrees of flexion (currently at 107 degree as measured this past Friday at PT) I'm a lifelong weight trainer (56 years old) and a student of mechanics. I have been at a loss for gaining more information on how to get more flexion and now I'm here, ready to learn more. Hope to gain a deeper understanding and more flexion. Thank you!

When you say you do this once a week, what does that look like? How many sets and reps do you do to make it work? What do you recommend?

I had bilateral severely clubbed feet at birth and the corrective surgery at age 4 that cut my Achilles tendons, took 2 bone grafts from my shin, inserted them in each ankle and reconnected my Achilles tendons longer than before left me with extremely limited ankle flexibility and reduced flexibility in general in my lower limbs too. I love this exercise / stretch and do it daily!

I did a similar move in my dance class...for belly dance, we sometimes would incorporate a "maya" on our knees. Which is a pelvic wave/isolation, really had to dig into our obliques to do that move. Thank you for sharing the tips on stronger knees :D

My knees were always a weak link because they don't move like they should (they move sideways when I bend the legs instead of staying centered). Now with 45 and thanks to you I finally think I have the knowledge on how to make them stronger.

Thank you guys so much !!! Keep up the hard work and your helping so many people !!!

I was told 2 years ago I need both knees repaired. Sorry doc, you're not cutting me open and risk an infection. I use to take ETOLDOLAC for the pain but I just put up with it now. I'll try these exercises. THANKS 👍.

I believe this what breakdancers do to train their standing from kneeling moves

Thanks for doing this, Mark. You're the first athlete I've seen who can't sit on their heels. I can't sit on mine and I've had knee problems my entire life. Thanks to Ben for all the great techniques for getting out of knee pain!

Never done these before, but I've always been pretty athletic and did many unconventional/functional exercises and I tried these recently and I went nearly all the way. Apparently, I've been doing a ton of knee exercises throughout my years without even knowing. Will do this even more now :D

I just started playing soccer since like 6/7 I been working out as a bodybuilder but now that I try to run my knees hurt a lot I’m gonna start to do this I will keep you updated.

1:27 "this is not just a party trick" - subtle shade xD I love both Ben and Jeffrey.

Was booked for a second meniscus surgery before Covid. Started intense leg workouts and stretching and almost all pain is gone. Only heavy sprinting and deadlift sessions cause pain, and only minor. I'm not even considering surgery anymore.

I need to start again. Started as an ashtangi a decade ago. Now I see your clarity. I will study what you teach

I love how he is out of breath with excitement.

This is what we are put on this Earth for to help each other and this is very helpful.

I remember doing this as a kid and teenager. I also remember being told I would destroy my knees with it. Later with bad knees I thought maybe everyone else was right. Now I see this, and I see kids doing this on their own. Btw I pointed my feet outwards, maybe that was a killer? Anyways it is time to regain my mobility and pain free life. I will report back in a few weeks. Peace and thanks for everything!

Ruined my knees doing 200kg on leg press I'm trying to help and increase knee strength thanks for the video

I saved my left knee by doing sissy squat. I never felt pain or swelling again!

BIG FAN OF ATG HERE! I finally fully committed to the ATG program for the past month and am feeling the benefits. Including my lower back. Even when I was doing the exercises sporadically I felt the benefits but now its big time. I am still doing the regressions but am looking forward to getting stronger. I'm feeling the benefits and can even run short distances even though I haven't run in about 12 years. I can't believe its been that long. I'm documenting my journey on KZfaq so check it out.

”8 year old Swedish olympic weight lifter” 😂 goals

Im 44 and work in construction and my knee popped with every bend until I started doing that first pose you did just sitting on your heals feet upside down under your butt with the hotse stance and now have a pop every 4-5 days which used to be every hour, I feel like they were replaced it amazing.