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Bulletproof knees & ankles

Knees and ankles take the load of every step, and they respond to a little controlled work far more than to one long session. This week leans on slow tibialis raises, a supported split squat held in a pain-free range, and straight-knee calf work. Five minutes a day, five days a week.

The rituals the planner picks

Typing “I want bulletproof knees and ankles” reads as Knees · Ankles. These are the rituals the planner puts in that week — 5 of them, about 45 minutes across 5 days.

  1. 01

    Tibialis raises 1 min · Reps · standing

    Lift your toes toward your shins, then lower with control. A one-minute knee-capacity primer.

    Stand tall, hold a wall if you need it, and lift the toes toward the shins. Lower slowly. Pain-free range only.

    Inspired by Ben Patrick — Knees Over Toes Guy · ATG

    This is inspired by ATG knee work, not an official program. Stop for sharp or radiating pain.

  2. 02

    Knee capacity 5 min · Short steps · moving

    Controlled backward walking, calf work, or pain-free split-squat range.

    Pick one pain-free ATG-style primer: reverse walk, tibialis raises, or a supported split squat. Minimum version: thirty seconds of the first primer.

    Inspired by Ben Patrick — Knees Over Toes Guy · ATG

    Inspired by Knees Over Toes Guy / ATG. Not an official program. Stop for sharp pain.

  3. 03

    ATG split squat 2 min · Hold still · standing

    A supported split squat toward a pain-free bottom. Hold something sturdy. Stop before pain.

    Stagger your stance, hold a doorframe, and sit the back knee toward the floor in a pain-free range. Switch sides. Minimum version: one slow rep each side.

    Inspired by Ben Patrick — Knees Over Toes Guy · ATG

    Use a support. Do not force depth. Inspired by ATG split-squat progressions, not a substitute for coaching.

  4. 04

    Straight-knee calves 1 min · Reps · standing

    Rise onto the balls of your feet, pause, and lower slowly. Keep the knees soft, not locked hard.

    Rise onto the balls of both feet, pause, and lower slowly. Keep the movement quiet at the knees.

    Inspired by Ben Patrick — Knees Over Toes Guy · ATG

    This loads the ankle and calf. Stop for sharp pain and lower the range before you add reps.

  5. 05

    90/90 hip sit 2 min · Hold still · seated

    Sit with both knees bent at 90°. Switch sides slowly and stay tall through the chest.

    Sit on the floor with the front and back knee both bent near 90°. Switch sides without using your hands if you can. Minimum version: one side, slowly.

    Inspired by Kelly Starrett — The Ready State

    Use your hands to switch if the hips complain. Pain-free only.

Build this week Opens the planner with your goal already read.

Some rituals are inspired by well-known practice ideas. Habist is not affiliated with those people or programs. Not medical advice — stop for pain. Health notice.