Bulletproof Your Knees at Home: A Complete Knees Over Toes Workout
My Journey with Knees Over Toes Training (And How You Can Train KOT at Home)
About three years ago, I started training using the Knees Over Toes (KOT) methodology, and it completely changed how I think about knee health. After multiple knee injuries and surgeries, I was searching for a way to rebuild my strength, restore my mobility, and get back to doing the activities I love—without pain.
Over time, I realized that while there are tons of specialized KOT training equipment available today, many of them are expensive and take up a lot of space. Since I train in a 100 sq ft home gym, I needed budget-friendly, space-efficient alternatives that still delivered results.
Through trial and error, I’ve found the best ways to bulletproof my knees at home, and I want to share what I’ve learned with you. Whether you’re just starting out or looking to refine your KOT routine, this guide will help you train smarter without breaking the bank.
Watch the Full Walkthrough on YouTube
I cover all these exercises and progressions in detail in my latest video. Watch it here:
The At-Home Knees Over Toes Workout
This workout is structured to strengthen the muscles that protect your knees, improve mobility, and reduce pain—all using minimal equipment and space.
Warm-Up
1. Backward Walking – One of the best ways to warm up and build knee resilience. Options include:
ATG Treadmill – If you don’t have a yard, and are working with a small space (like me), this is ideal.
Sled Pulls – If you have a yard or park, walk backward with a sled.
Hill Walks – Find an incline and walk backward up. It’ll still get the quads fired up!
Banded TKEs – If space is limited, use resistance bands to simulate the movement.
Main Workout
1. Tibialis Raises (Strengthens the front of the shin)
How to do it: Lean against a wall with your feet a foot or two away and lift your toes toward your shins while keeping your knees locked and your heels on the ground. Lower slowly.
Progressions:
Wall Variation – Lean against a wall and raise your toes toward your shin.
Seated Variation – Sit on a weight bench, then use a Tibialis Bar or hold a kettlebell on one foot.
2. KOT Calf Raises (Strengthens the calf and knee stabilizers)
How to do it: Stand with your hands against the wall, knees bent over your toes. Push off of your toes into the calf raise, keep you back flat and parallel to the walk. Hold for a 2 or 3 seconds at the apex, then lower & repeat.
Wall Variation – Perform calf raises with your knees slightly bent.
Seated Variation – Sit on a bench with a kettlebell on your knee for added resistance (see video for how to perform)
3. Poliquin Step-Ups (Targets the VMO and knee stability)
How to do it: Step one foot in front of you while leaning back slightly, keeping your hips and back in a straight line. As you lean back, you’ll notice your knee going over your toe - that’s what we want. If you aren’t feeling your knee going over your toe you need to evaluate your form. Watch the video to see how I do it.
Progressions:
Flat Ground – Start without elevation.
Foot Wedge – Use a slight incline.
Slant Board – Increases difficulty and range of motion.
Cinder Block + Dumbbell (or foot wedge) – Adds extra height and load.
Cinder Block + Dumbbell (or foot wedge), with Dumbbells in hands for added load!
4. ATG Split Squats (Builds flexibility and strength through full range of motion)
How to do it: Step one foot forward like you’re doing a lunge (ideally you’re stepping up onto a box or weight bench when learning this!) Push your knee over your toe aiming for your hamstring to cover your calf. While doing this your toes should be planted on your back foot and your back leg should be as straight as possible. Keep an upright, vertical torso.
Progressions:
Foot on Weight Bench – Easiest version.
Cinder Block (or similar box / object that adds height) – Lowers your stance.
Flat Ground – Full-depth ATG split squat.
5. Nordic Curls (Bulletproofs hamstrings to prevent knee injuries)
How to do it: Kneel with your feet anchored to a weight bench (or Nordic Bench) and slowly lower your body forward, resisting gravity before pushing back up.
Weight Bench + Nordic Strap – A budget-friendly alternative to an expensive Nordic bench.
Nordic benches are fantastic, but they are pricey.
6. Slant Board Squats (Strengthens the VMO and quads while reinforcing knee mobility)
How to do it: Squat with your heels elevated on a slant board to emphasize your VMO (tear-drop quad muscle). Squat down slow and low, driving your knees over your toes as you lower and keeping your back as vertical as possible to emphasize good form.
Use a slant board for better depth and reduced knee strain.
7. Hip Flexor Iso Holds (Strengthens the hip flexors, crucial for knee health)
Small Resistance Band – Wrap around feet for resistance.
MonkeyFoot – Adds load for more challenge.
Cool-Down
Recovery is just as important as training. Finish with these mobility exercises:
Couch Stretch – Use a pad for knee support.
Elephant Walk – Stretches hamstrings and calves.
Incline Pigeon Stretch – Use a weight bench for an elevated pigeon stretch.
Minimalist Home Gym Setup for KOT Training
You don’t need a fully equipped gym to follow this program. Here’s what I use in my 100 sq ft training space:
Key Takeaways
You don’t need a gym or fancy equipment to strengthen your knees.
Progressions and alternatives make KOT training accessible for all levels.
Minimal equipment can still get you great results in a small space.
If you’re where I was three years ago—looking for a way to rebuild your knees without spending a fortune—this routine is for you.
Want More Help? Here’s How I Can Support You:
✅ Download my free guide & free course – Learn the fundamentals of knee training.
✅ Grab my Kneehab 101 program – A structured approach to bulletproofing your knees.
✅ Apply for coaching with me – Get personalized guidance to speed up your progress.