ATG Equipment List: Everything You Need for Knees Over Toes Training

What Is ATG Training? The Knees Over Toes Revolution

If you've spent any time in the fitness world over the past few years, you've almost certainly heard of ATG training — short for Athletic Truth Group, the training system created by Ben Patrick (better known as the "Knees Over Toes Guy"). What started as one man's mission to fix his own destroyed knees has turned into a global movement that's fundamentally changed how athletes, weekend warriors, and everyday people think about joint health, mobility, and bulletproofing their bodies.

The core philosophy is simple: strengthen your body through full ranges of motion, starting from the ground up. That means training muscles most programs completely ignore — your tibialis anterior (the muscle on the front of your shin), your hamstrings through deep ranges, your hip flexors, and your lower back. The result? Stronger knees, healthier joints, and athletic performance that actually transfers to real life.

Who Is Ben Patrick (The Knees Over Toes Guy)?

Ben Patrick is a fitness coach and athlete from the United States who became famous for documenting his own journey from multiple knee surgeries to dunking a basketball pain-free. His approach — allowing the knees to travel over the toes during exercises like split squats, a practice traditionally considered dangerous — flew in the face of decades of conventional fitness advice. But the results spoke for themselves, and the science backed him up.

Through his Athletic Truth Group (ATG) coaching programs, Ben Patrick has helped everyone from NFL athletes and NBA players to grandparents recovering from knee replacements. His programs — including ATG Zero (bodyweight foundations), the Standards program, and the Dense program — follow a progressive model that starts with basic joint strengthening and builds toward advanced athletic performance. The key insight? Start at the bottom — literally. Strengthen the ankles, tibialis, and calves first, then work your way up through the knees, hips, and spine.

This bottom-up approach is why the ATG equipment list looks different from a typical gym setup. You won't find a bench press or a lat pulldown here. Instead, you'll find specialised tools designed for the specific movements that make up the Knees Over Toes system.

But here's the thing — ATG training requires some specific equipment that you won't find in most commercial gyms. A tib bar isn't standard gym kit. Neither is a proper slant board or a Nordic hamstring setup. That's why we've put together this complete ATG equipment list — so you know exactly what you need, what's optional, and how to build your own Knees Over Toes home gym without guesswork.

Whether you're following the ATG Zero program, the Dense program, or creating your own Knees Over Toes routine, this guide covers every piece of ATG equipment you'll encounter — organised by priority so you can start training today.

The Complete ATG Equipment List

We've organised the ATG program equipment into three tiers based on how essential each piece is. Tier 1 is where you start. Tier 2 adds depth to your training. Tier 3 rounds out the complete setup.

A. Tibialis Trainers & Tib Bars (Tier 1 — Start Here)

If there's one piece of equipment that defines the ATG system, it's the tibialis trainer. Ben Patrick has said repeatedly that the tibialis anterior is the foundation of knee health — it's the muscle that decelerates your body when you walk, run, and land. A weak tibialis is a ticking time bomb for shin splints, knee pain, and ankle injuries.

What it does: A tib bar or tibialis trainer lets you perform weighted tibialis raises — dorsiflexion against resistance. This is the single most important exercise in the ATG system and the one Ben Patrick recommends everyone start with, regardless of fitness level.

Our range includes:

• Tibialis Anterior Trainer — $54.99 — A solid entry-level tib trainer that gets the job done.
• 25mm Tibialis Trainer (Single Foot) — $79.99 — A single-foot design that allows unilateral training to address imbalances.
• Tibialis Bar & Trainer — $155.00 — Our premium full-size tib bar for serious ATG athletes. Uses standard weight plates for progressive overload.
• Tibialis Dumbbell Strap — $24.99 — Budget-friendly option that converts any dumbbell into a tib trainer.
• Tibialis Training Strap — $69.99 — A versatile strap-style trainer for home workouts.

Our recommendation: If budget allows, go for the Tibialis Bar & Trainer — it uses standard weight plates so you can progressively overload for years. If you're just testing the waters, the Tibialis Dumbbell Strap at $24.99 is a brilliant starting point.

Read more: The Importance of Strengthening Your Tibialis Anterior for Optimal Athletic Performance | Top Tibialis Anterior Stretches & Exercises

Browse all Tibialis Trainers & Tib Bars →

B. Slant Boards & Squat Wedges (Tier 1)

The slant board is arguably the second most iconic piece of ATG equipment. It's used for two key movements: the ATG split squat (knees-over-toes split squat with the front foot elevated on a slant) and deep calf stretches. Both are cornerstone exercises in Ben Patrick's programming.

Squat wedges serve a complementary purpose — they elevate your heels during squats, allowing you to achieve deeper positions with better knee tracking. If you've ever struggled to squat deep without your heels lifting, a squat wedge is an instant game-changer.

Our range includes:

• ATG Squat Wedge Block Sets — $36.99 — Stackable wedge blocks for adjustable heel elevation. Brilliant value.
• Squat Wedge — $19.99 — Simple, effective, and easy to chuck in a gym bag.
• Squat Wedge Blocks (Double-Sided) — $19.99 — Versatile double-sided design for multiple angles.
• Wooden Slant Board Adjustable & Non-Slip — $142.54 — Premium adjustable wooden board with non-slip surface.
• Folding Incline ATG Slant Board — $109.99 — Folds flat for storage. Great for home gyms with limited space.
• Folding Wooden Slant Board — $143.11 — Solid timber construction with adjustable incline angles.
• Slip Resistant Slant Board — $92.99 — Adjustable angles with a textured grip surface.
• Foldable Soft Squat Wedge — $290.99 — A large, cushioned incline wedge for gymnastics-style training and rehab.

Our recommendation: For pure ATG training, grab a squat wedge block set ($36.99) AND a folding slant board ($109.99). The wedge handles your squats; the slant board handles your split squats and calf stretches. Together, they cover every ATG lower-body angle.

Read more: 20 Slant Board Exercises For Strong Legs & Healthy Knees | Top 5 Squat Wedge Exercises For Stronger & Healthy Knees

Browse all Slant Boards & Squat Wedges →

C. Nordic Hamstring Equipment (Tier 1)

The Nordic hamstring curl is one of the most research-backed exercises in sports science — it's been shown to reduce hamstring injury rates by up to 51%. In the ATG system, it's a non-negotiable. Ben Patrick programmes Nordic curls to build posterior chain strength that balances out all the anterior-chain work from tibialis raises and split squats.

What you need: Something to anchor your feet so you can perform the eccentric lowering phase of the Nordic curl. This can be a dedicated strap, a bar that slides under a door, or a bench attachment.

Our range includes:

• Nordic Bench Strap 1.2m Adjustable — $29.99 — Wraps around any bench or heavy object. Simple, portable, effective.
• Nordic Hamstring Curl Bar & Strap — $44.99 — Includes both a floor bar and an adjustable strap for multiple setup options.

Our recommendation: The Nordic Hamstring Curl Bar & Strap ($44.99) gives you the most versatility. Use it at home under a door, at the park around a post, or at the gym hooked to a bench.

Read more: How to Do Nordic Hamstring Curls with Proper Technique | Why Are the Hamstrings So Important?

Browse all Nordic Hamstring Equipment →

D. Roman Chair & Hyperextension Bench (Tier 2)

As you progress through the ATG system, back extensions and reverse hyperextensions become essential movements. They strengthen the posterior chain — glutes, hamstrings, and spinal erectors — in a way that protects your lower back and improves athletic power. Ben Patrick considers the reverse hyper one of the most important exercises for long-term back health.

A Roman chair (also called a hyperextension bench) is the standard equipment for these movements. While it's a bigger investment than a strap or a wedge, it's a piece of equipment that pays dividends for years.

Our range includes:

• Foldable Roman Chair Back Hyperextension Machine — $170.99 — Budget-friendly and folds away for storage.
• 45 Degree Roman Chair Hyper Extension Bench Machine — $245.99 — The classic 45-degree angle. A gym-quality piece of kit.
• Folding Roman Chair & Hyper Extension Bench — $356.52 — Heavy-duty construction with a folding frame.
• 45-Degree Hyperextension Bench — $321.99 — Commercial-grade build for serious home gyms.
• Foldable Roman Bench Back Hyperextension Machine — $426.16 — A premium foldable option with added stability features.
• Adjustable Roman Chair Back Hyperextension Machine — $548.75 — Our top-of-the-line model. Fully adjustable, heavy-gauge steel, rated for heavy use.

Our recommendation: For most home gym setups, the Foldable Roman Chair ($170.99) hits the sweet spot of quality and value. If space isn't an issue and you want something built to last, the 45 Degree Roman Chair ($245.99) is a cracker.

Read more: Roman Chair Workouts: Exercises To Reduce Back Pain And Build Strength

Browse all Back Hyperextension Chairs →

E. Ankle & Wrist Weights (Tier 2)

Ankle weights are a quiet workhorse in the ATG program. They're used for tibialis raises (when you don't have a tib bar), hip flexor exercises like standing knee raises, and various leg rehab movements. Ben Patrick often programmes ankle-weighted exercises for hip flexor and VMO (inner quad) work that's hard to load any other way.

They're also incredibly versatile — use them for Pilates, walking, or as wrist weights for upper-body isolation work.

Our range includes:

• VERPEAK Nylon Ankle Weight 1kg (Bundle) — $23.99
• VERPEAK Nylon Ankle Weight 2kg (Bundle) — $24.99
• VERPEAK Nylon Ankle Weight 3kg (Bundle) — $29.99
• VERPEAK Nylon Ankle Weight 4kg (Bundle) — $29.99
• VERPEAK Nylon Ankle Weight 5kg (Bundle) — $33.99
• Powertrain 1kg Adjustable Ankle Weights — $71.99
• Powertrain 2kg Ankle Weights — $76.99
• Silicone Wrist & Ankle Weights (1lb Each, 2lb Pair) — from $56.99 — Available in Black, Red, Grey, Purple, Pink, Khaki, and Light Orange.

Our recommendation: Start with the VERPEAK 2kg bundle ($24.99) — it's the right weight for most beginners. As you get stronger, grab the 4kg set ($29.99) for progressive overload.

Browse all Ankle & Wrist Weights →

F. Resistance Bands (Tier 2)

Resistance bands are a staple of any well-rounded ATG setup. In the Knees Over Toes system, they're used for:

• Assisted Nordic curls — loop a band overhead to reduce bodyweight during the eccentric phase
• Banded tibialis raises — a band-based alternative when you don't have a tib bar
• Warm-ups and activation — lateral band walks, terminal knee extensions, and hip circles
• Rehab progressions — graded resistance for rebuilding injured joints

Our range includes:

• 5-Piece Resistance Bands For Strength Training — $34.99 — A full set of five resistance levels from light to heavy.
• 5-Piece Resistance Band Set (Mini) — $19.99 — Compact loop bands perfect for warm-ups and activation work.

Our recommendation: Grab both. The mini loop set ($19.99) handles warm-ups, and the full set ($34.99) covers assisted Nordics, stretching, and heavier resistance work. Under $55 for the pair — absolute no-brainer.

Browse all Resistance Bands →

G. Foam Rollers & Recovery Tools (Tier 3)

Recovery is a critical (and often overlooked) component of any ATG program. Self-myofascial release using foam rollers helps improve tissue quality, reduce soreness, and maintain the mobility gains you're working so hard for. Ben Patrick recommends regular soft-tissue work, particularly for the quads, IT band, calves, and upper back.

Our range includes:

• Commercial Deep Tissue Foam Roller — $31.99 — Textured surface for deep-tissue work. Great all-rounder.
• 30/45/60cm High Density Foam Rollers — $35.99 — Available in multiple lengths to suit your needs.
• 45 x 15cm Physio Yoga Pilates Foam Roller — from $38.99 — Physio-grade density for targeted work.
• CORTEX GridSoft EPP Foam Roller & Massage Ball Set — $37.99 — A roller and massage ball combo — great value for a complete recovery toolkit.

Our recommendation: The Commercial Deep Tissue Foam Roller ($31.99) is the best bang for your buck. If you want the full recovery setup, the CORTEX roller and ball set ($37.99) gives you both tools in one package.

Browse all Foam Rollers →

Bonus: Balance Board

While not a core part of the ATG program, a balance board is a valuable addition for proprioception training — the body's ability to sense joint position. Better proprioception means better knee stability, which is the whole point of Knees Over Toes training.

• Heavy Duty 15.5" Wooden Balance Board — $38.99 — Non-slip pad for safe, effective balance work.

Budget ATG Home Gym Setup — 3 Tiers

Not everyone needs every piece of equipment on day one. Here's how to build your ATG home gym progressively, based on your budget.

ATG Equipment vs Gym Alternatives

Don't have the budget or space for dedicated ATG equipment? Here's what you can substitute using standard gym gear.

ATG Equipment	Gym Alternative	Effectiveness
Tib Bar / Tibialis Trainer	Seated tibialis raise with dumbbell on foot / cable machine dorsiflexion	Moderate — awkward to load progressively
Slant Board	Weight plates under heels / step with heels elevated	Decent — less stable, limited angles
Squat Wedge	Small weight plates (2.5kg) under heels	Decent — works for heel-elevated squats
Nordic Hamstring Strap	Partner holding ankles / lat pulldown seat pad over ankles	Good — partner method works well
Roman Chair	GHD machine (most gyms have one) / stability ball back extensions	Excellent — GHD is arguably better
Ankle Weights	Cable machine ankle attachment	Good — cables offer consistent resistance

The bottom line: You can do ATG training with gym substitutes, but dedicated equipment makes it significantly easier to be consistent. The tib bar especially has no great gym alternative — it's purpose-built for a movement that's hard to replicate. If you're going to invest in one piece of ATG gear, make it a tibialis trainer.

How to Choose the Right ATG Equipment

With so many options available, here are some practical tips for choosing the right Knees Over Toes equipment for your situation:

Consider your training space. If you're setting up in a spare bedroom or garage, foldable equipment is worth the slight premium. Our foldable Roman chair and folding slant board store flat against a wall when not in use. If you have a dedicated home gym space, go for the sturdier non-folding versions.

Think about progressive overload. The ATG system is built on gradual progression. Equipment that allows you to add weight incrementally — like a full tib bar that takes standard weight plates — will serve you longer than fixed-resistance options. That said, straps and bands are perfectly fine for the first 6–12 months of training.

Prioritise the Tier 1 essentials. Don't fall into the trap of buying everything at once and letting it collect dust. Start with Tier 1 gear (tib trainer, squat wedge, Nordic strap), master those movements over 4–8 weeks, then add Tier 2 equipment as your training demands it. This approach saves money and ensures you actually use what you buy.

Quality matters for safety. This is especially true for the Roman chair and slant board — equipment you'll be loading with your bodyweight (and eventually additional weight). Look for steel frames, anti-slip surfaces, and stable bases. All our ATG equipment is tested for Australian conditions and comes with a satisfaction guarantee.

Frequently Asked Questions

Do I need all this equipment to start ATG training?

Absolutely not. Ben Patrick himself started with almost nothing. The ATG Zero program is designed to be done with minimal equipment — many exercises use just bodyweight. But as you progress, specific tools like a tib bar and slant board make the exercises safer, more effective, and easier to overload progressively. Start with our Starter Setup ($105) and add equipment as you advance.

Can I start ATG training with just a tib bar?

Yes — and it's actually a great idea. The tibialis raise is the foundational movement of the ATG system. If you only buy one piece of equipment, a tibialis trainer or tib dumbbell strap is the one to get. You can perform Nordic curls with a partner or a towel under a door, and do split squats with books or plates under your heels until you're ready for a proper slant board.

What's the difference between a slant board and a squat wedge?

A slant board is a larger platform (usually wooden) set at a fixed or adjustable angle. It's designed for standing exercises like calf stretches, ATG split squats, and Peterson step-ups. A squat wedge is a smaller, portable block that elevates your heels during squats. Both are useful in ATG training, but they serve different purposes. Ideally, you want both — check our Slant Boards & Squat Wedges collection.

Is ATG equipment worth the investment?

Consider this: a single physiotherapy session costs $80-150 in Australia. A Nordic strap ($29.99) and a tib trainer ($54.99) cost less than one physio visit combined — and they'll last years. The ATG system is fundamentally about injury prevention. The equipment pays for itself the first time it keeps you off the physio table.

What ATG equipment does Ben Patrick actually use?

Ben Patrick uses professional-grade equipment through his ATG brand, including a full tib bar, a seated goodmorning machine, a reverse hyper, a poliquin step, and a slant board. For home gym athletes, you don't need the exact same gear — our ATG equipment range covers every movement pattern at a fraction of the cost. The exercises and ranges of motion matter more than the brand name on the equipment.

Can I do Knees Over Toes training at a regular gym?

Partially. Most gyms have a GHD/Roman chair (for back extensions), cable machines (for some tibialis work), and plates you can use as heel wedges. But you'll struggle to find a tib bar or a proper slant board. Many ATG athletes keep a small kit bag with a tib dumbbell strap, a Nordic strap, and a portable squat wedge that they bring to the gym. Total cost: under $75.

Start Your ATG Journey Today

The ATG system has helped thousands of people around the world eliminate knee pain, bulletproof their joints, and unlock athletic performance they thought was behind them. And the best part? You don't need a massive budget to start.

Whether you're grabbing a $24.99 tib strap to test the waters or building a complete ATG home gym, every piece of Knees Over Toes equipment you invest in is an investment in your long-term joint health.

We ship Australia-wide with fast delivery. All our ATG equipment comes with Rebound Fitness's satisfaction guarantee.

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