4-Step Hip Flexor Protocol 

His dog is actively listening.

Ben has worked his ass off so hard to help himself and now he’s giving it all to us, thank you Ben!

I don’t think I’ll ever stop doing these movements. I used to want to look like a bodybuilder in my twenties and now that I’ll be 35 in April I realize training this way is much more valuable for the second half of my life.

You are such a good guy man. Beyond the athletic abilities you’ve earned throughout your studies and effort, your earnest, humanitarian outlook and philosophical approach to your business is inspiring. Thank you for helping so many people and for seeing past so many of the empty traps in life. From an injured athlete to another, thanks Ben!!

The couch stretch has relieved so much pain for me after only a few days, thank you so much! Will continue!

Hey man, seriously appreciate your work and all the content you put out. You’ve changed my personal fitness and for my clients. I feel like I’m cheating cuz I copy and paste so many of your workouts for my clients. I knows their’s a lot of hate and bickering in the “fitness community,” but you’re the man.

Amazing video but more amazing human. You're extremely genuine with your intentions judging by how you give away so much information for no cost. It's motivating to see someone who puts his all into his purpose rather than any other eternal gratification. Thanks for all the help and I hope this comment can motivate you to keep doing what you love!

We're blessed with these videos Ben, this stuff has changed my life. I had hip pain and shin splints for years, within weeks of doing your exercises I feel invincible - I can run everyday with absolutely zero pain now!

I think tightening or flexing the muscles while stretching is huge. I used to just do a basic stretch without tightening my muscles at the same time, but now after learning from you, I have been able to dial into my body far more. Much appreciation for what you do

I appreciate all your efforts. You make a difference in this world. And I want to follow you.

I just started working with a ATG L2 coach. Seeing these abilities in person is both inspiring and humbling. Great stuff as always Ben and team!

Best advice online for enhancing your mobility pain-free.

Thank you for including sets and reps this has helped hugely!

Recently fractured my knee.. These videos are amazing for me getting my strength back.. feeling better than before injury.🙏❤️

This is GOLD!! Thank you!

50yrs old and doing front and side splits at the gym the other day. Several members and trainers asked… HOW? Well… this hip protocol is part of the answer.

I can confirm ever sense i started doing split squats and the horse stance my leg and hip mobility is way better and getting back into shape. I had a double hernia surgery years ago when i was a teenager and it has severely reduced the athleticism in my hips for a while doing split squats lunges and the horse stance helps open me up and strengthen my weaker points so much. P.S people need more of this kind of information keep up your amazing work kneeguy

Just finished watching your hip flexor protocol video, and I felt compelled to drop a comment here. Your authenticity and rawness in presenting your knowledge are not just refreshing but truly inspiring. It's evident that you're deeply committed to your dream of educating others, and your grit to stay true to this path shines through in every piece of content you create. The value you're providing goes beyond just exercises; it's the passion and dedication that resonate with so many of us. Thank you for being real, for your hard work, and for passing along your invaluable knowledge. Your journey and integrity are incredibly motivating. Keep doing what you're doing, brother. The impact you're making is profound.

Have to say man, been following the ATG for like a year now and I felt that last part in my soul, not a commercial gym, an old school gym, getting the weird looks is a bit daunting at first but they switched to wonder when you become the strongest guy in the gym 😅😅. Watched my squat and deadlift shoot up because of your training style 🙏🏾🙏🏾

Started using your tips and techniques several months ago... now I do "toe raises" for the anterior tibialis and the foundational movement of the program (lunging with knee over toes) EVERY TIME I GO TO THE GYM (which is about 4-7 days depending on the week and how much volleyball I'm playing that week). I have to say, only having taken this stuff seriously for about 3 months now (didn't used to do it every gym visit), and only doing these 2 exercises (hopefully I'll work your other stuff into my routine over time, that is my INTENTION at least)... I can drop so, so very much lower into the knee over toes lunges than when I began. Also, my deadlifts and squats have benefited tremendously! Squats especially. The hip and ankle mobility are just game changers! So thank you very much for focusing on putting the content on RU-vid (and wherever else you put it). I literally tell ANYONE who will listen about you... and so far, of the dozen or so I've told, one of them actually already knew about you and follows you and does the same stuff I do (fellow volleyball player). You're making a difference in peoples' lives and adding sparks of hope here and there where they would not otherwise have been! Just wanted to let you know that you are doing good, in case you don't hear that often enough!!! 💪🙂

You are absolute GOLD, Ben! Love you, man!

You’re a gem. THANK YOU

Great motivation for those with long term injury. THANK YOU.

Thanks for all your videos 💪👊

Thanks so much for sticking to your plan!!!

Let’s go!! Took to heart your business advice ✊🏼

This couldn’t have come at a more perfect time, my hip flexors been stiff this whole week

Thank You for your work man!

Thank you for looking at things like how user friendly the equipment is and continuously making the lives of everyone easier. Respect to you Kneesovertoes Guy 🎉❤

Absolutely love you, man. You are the best. Please never change.

ThankYouThankYouThankYou!!! Will be implementing everything! Very much appreciated.

This man has provided some of the most beneficial content on this platform and does not get the respect he deserves. Thank you!!

Super video again Ben well done thank you very much,stay safe and healthy

Thank you for all your hard work and helping everybody! You've really helped me!

Really enjoying doing these exercises. I been doing strength and core for over a year now, so like this combination of both. Thank you

wow. just did these and my low back and neck pain dissipated for the moment. Thank u so much ben!

Keep it up, brother. You're changing lives, mine included. I wish you all the best life has to offer 🙏

Your videos are on point, quick, concise and top quality content - cheers

Thank you. I need this for aging, and repair. I like and am already trying to implement a few of your exercises to a inside meniscus and shoulder pain!! already it has helped some. I have a long way to go. But at least you have givin me a great starting point!

Thank you for putting your knowledge out there! Be encouraged, these methods are becoming more normal in the average gym. I'm seeing people backwards walk on treadmills - it's a start 🤗

Your the man Ben, your so admirable, love hearing you talk about the trenches

You are an amazing human being. Thank you for sharing your experience and knowledge.

I love the information and I love seeing the kids toys everywhere!! Keep up the great work, Ben! Cheers

I'm so happy you said sets and reps aren't magic, just keep them moderate. I am still a beginner as far as physical exercise goes, got first into it about a year ago. I've had debilitating ocd (not the fake "I like to organize lol" type, the real shit) that gets me so obsessed with doing the exact right numbers or feeling like a failure. But when a veteran who like me came from the severe chronic issues background says it's all about the movement, I feel so empowered, I've meditated for years already, every single day, when I was too fucked up to get out of bed and couldn't move my body I could work on this, I know when something feels right and when it feels wrong, I've not wasted my time, this skill can be my biggest asset. And in all your kind and generous sharing from connecting with your own results from obsessing over every detail, in training the body just like that, I have hope for a very bright future. Thankyou Ben!

Commendable mindset to your approach to this stuff. Sticking to your purpose!

Thank you ! Blessing to you and your family. To inspire is a divine act, again, Thank you

Thank you for these videos. You’ve helped my yoga practice tremendously.

Thank you so much man! Knees over toes guy is the all around best athletic teacher out here without a doubt💯

You are a mobility goat 🐐! Thanks for the inspiration 🙏

Thanks ! This comes at the right time after been injured for 2 years almost

I love you , im almost in tears. Ty king

This is great. Thank you!

Dude love your stuff !! The hip flexor load does wonders !

Thank you for changing so many lives, self included!

I combine the basics, with the "greasing the groove" method of training.. results are crazy good 👍🏽

I love it that you don't look at things as right or wrong but as effective instead.

This man the goat fr , literally a pioneer thank you

The Best part is how simple you keep it!!

Love you BP!

Thank YOU dude. This is massively helpful info to me. Much Love 💓

Thank you SO MUCH for your teaching 🥳

You rock Ben!

thankyou for your passion

Yo your awesome man, love your passion.

love it. I was scared to do this until you explained it, thanks.

How did I miss this? Awesome! ❤ Thank you

I think you deserve 10m subscribers, incredible quality content for free

I love you and your content Ben. But one thing I wanted to add is: I've recently discovered is, what was limiting my L-Sit and hip flexor ability was actually Kyphosis in my upper back. Since doing a protocol of sauna + foam rolling + chest and shoulder stretching/mobility + back strengthening, it's opening up my whole posterior chain after years of lack of progress with tight lower back/hip complex/hammies+quads. Not trying to hijack your message, but just wanted to add that as it might relevant to some here as so many of us have been crippled since age 3 by crapping on potties, being forced into chairs at school and then at desk jobs. Peace and love. Your message is amazing and has helped me so much #ATG

I usually don't comment on yt, but I think credit is due here. As a novice lifter (soon getting 40yo) I've been struggling with left knee and left hip flexor pain. I decided to give your protocol a chance and I felt the difference even after the first session. I've been doing these exercises ever since, and it's way better. Thank you!

the dog is so chill, half the video i didn't even notice it was there! love it

Ben, I've been following you for about a month now. I've played hoops my entire life out of love of the game, now 58. I want to continue to play with my son and I can't right now due to this hip osteoarthritis diagnosis, which is causing pain and limping in my left leg/hip, but I plan on fixing it. I watched a lot of your videos but could not seem to get them in the right order, so I am starting at zero with the book. I am hopeful it will help. Thanks for all your videos!

Love it Ben and the dog too great helps again thank you coach

Inspiring stuff. I'm 2 months into ATG exercises and feeling fit!

Your brilliant Ben TY

Training this way for awhile now. Didn't think I would be able to carry my daughter up the stairs anymore at bedtime, but now my knees and legs feel like I am 20 again! This is the way to stay in the game! 💪

Man I just subscribed and started watching, and man the front and back of my quads are burning, but they feel better too

Thanks and God bless you my friend!

Thanks Ben

The father we all needed

Thanks for the informative video. Will try to implement these moves into my routine. Been trying for ages to get rid of the clicking and popping of my right hip but also the tightness in general. Hope this will solve my problem :D

Man I love this guy. Bless u and your family dog & the dog haha. One of my top hoopers and I haven’t seen any footage of him hoopin

Bro God bless you ❤ you're improving society

I do ATG exercises at my local Crunch gym, and while at first the gym go-ers and my ex saw me as a weirdo for doing them, I noticed after a few months of seeing my progress I've gotten some people to experiment with some of the exercises on a regular basis!! Spreading the love one workout at a time! Thank you so much Ben

defitnitely have people looking at me weird at the gym lol but its worth it because i want to get to a high level like you

I completely changed myself with body weight exercises during Covid. 65lbs. Just the way I look when I walk is incredible

It's becoming more and more apparent that most knee issues (mine included) originate from the hips. Not having a specific trauma I can link my knee pain or torn meniscus to, I always try to think about what behaviors have led to the pain... sitting! We sit for the majority of our day and it's leading to our bodies to degrade over time - even for someone like me who works out 6 days a week. It's a constant fight between sitting and staying active, and I'm banking on the ATG protocol paired with some lifestyle/workplace changes to permanently fix and keep pain at bay. I immensely appreciate your work and have recommended you to so many others. Sitting is the true pandemic of our era.

living legend. good man

Outstanding

Thank you 🙏🔥🔥🔥

Hey! kneesovertoesguy i remember you. Years ago. Good job. Well done 🙌🏼💪🏼

Thank you

This dude is pure Love

This is just amazing to just out there for free. What a great dude.

I've heard lots of you from other channels and this is my first video of yours I've watched. Must say, I agree with pretty much everything you've said and I love you passion! Any tips on feel it more through illiopsoas when TFL over activating and taking over? Slight external rotation as a cue maybe?

Thank you❤

Garhammer raise is my favorite and reverse squats

Love it! You are like a megachurch pastor but you are delivering the word of Longevity!

Okay I just tried the split squat and in both legs it seemed like all the muscle were firing. Actually an insane pump. Very excited to see where this takes me.

these videos have gotten much better, the dog must be helping him out

Appreciate you!