ATG-based methodology · Evidence-backed · 7-day free trial
Your knee pain
has a fix.
Answer 5 questions. Get a personalised knee rehab program built on ATG science and peer-reviewed research, powered by AI — in under 2 minutes. No gym required.
7-day free trial
Evidence-based exercises
Cancel anytime
BulletproofKnees
1 of 4
What's your main knee issue?
The science behind it
Not a gym trend.
A knee-rebuilding protocol.
ATG — Athletic Truth Group — is a training methodology founded by Ben Patrick ("Knees Over Toes Guy") built on the principle that your knees can be made genuinely bulletproof through progressive, full-range loading. After years of debilitating knee pain and multiple surgeries, Ben rebuilt his body from a sub-20" vertical to a documented 42" leap — and has since coached thousands of people across 50+ countries using the same system.
"Tendons will toughen up to load. To get them stronger, you must use them in a mildly stressful manner, then back off and let them recover."
Erik Meira, Physical Therapist · works with NBA and NFL players
100%
of participants in ATG progressive loading trials reported knee pain reduction
6 wk
to measurable tendon and VMO strength improvements with consistent progressive loading
50+
countries where ATG coaches have used this methodology with clients
Knees Over Toes — the forbidden movement that heals
For decades, people were told "never let your knees go over your toes." The ATG methodology is built on the opposite — deep, full-range knee flexion is how you build the tissue tolerance to end pain. Athletes in deep knee positions (weightlifters, martial artists) have some of the lowest rates of chronic knee problems in sport.
Progressive overload — the only way tendons get stronger
Unlike muscle, tendons have almost no blood supply and take weeks to adapt to new loads. The ATG 3-phase approach starts at zero pain and systematically increases load every 1–2 weeks. This isn't just rehab — it's building tissue that is genuinely stronger than before your injury.
Condition-specific — not one-size-fits-all
Osteoarthritis, runner's knee, tendinopathy, and post-surgery recovery all respond to different loading strategies. Patellofemoral pain needs VMO activation and step-down mechanics. Tendinopathy needs heavy, slow resistance. Applying the wrong protocol — even "good" exercises — extends recovery by months.
Why most people stay stuck
Generic advice
doesn't fix your knee.
doesn't fix your knee.
01
YouTube exercises aren't personalised
Generic knee exercises ignore your specific diagnosis, pain level, and fitness. The wrong exercises at the wrong time can make things worse — and often do.
02
Rest makes it worse long-term
The research is clear — prolonged rest weakens the muscles that support your knee. Movement is medicine, but it has to be the right movement at the right intensity.
03
Short appointments leave big gaps
Most people leave consultations with a vague sense of what to do and no clear plan for the other 23 hours of the day. Real results come from consistent daily structure.
04
No structure means no progress
Knee rehab works through progressive overload — each week slightly harder than the last. Without a structured plan that progresses, most people plateau or give up in week two.
"I'd had knee pain for two years. I'd tried everything — rest, cortisone, generic exercises. Nobody had ever given me an actual structured plan to follow at home."
Margaret, 58 · Osteoarthritis, Melbourne
How it works
From pain to plan
in 2 minutes.
in 2 minutes.
Answer 5 quick questions
Tell us your diagnosis, pain level, what limits you, your goal, and what equipment you have at home. No medical jargon required.
2 minutes
Get your personalised program
Our AI — built on ATG protocols and peer-reviewed rehabilitation research — builds you a multi-phase, progressive plan matched to exactly where you are right now.
Instant
Follow the plan, build real strength
Your program progresses automatically through three phases — from pain relief to full strength. Each phase builds on the last so you get lasting results, not temporary relief.
6 weeks to results
Real results
People who stopped
living around their pain.
living around their pain.
★★★★★
"Week 3 I noticed I was walking up stairs without thinking about it. By week 6 I was back at my Pilates class."
SM
Sarah M.
Patellofemoral pain · 52, Sydney
★★★★★
"I had a vague exercise sheet and no idea what I was doing. This was the first time I had a structured program I could actually follow every single day."
RK
Robert K.
Post-ACL reconstruction · 34, Melbourne
★★★★★
"I was just told to rest and lose weight. This program actually treated my knee. Pain went from a 7 to a 2 in 5 weeks."
LT
Linda T.
Knee osteoarthritis · 61, Brisbane
From the founder
Three torn ACLs taught me what actually fixes knees.
I'm Curtis — based in Melbourne. I've torn my ACL three times. Three surgeries. Three rounds of "rest it, do these 5 generic exercises, come back in 6 weeks." Each time I followed the standard advice. Each time I ended up back on the table.
The turning point was finding the ATG methodology — Ben Patrick's system built on knees-over-toes training and progressive tendon loading. The principle that full-range knee movement doesn't damage the joint — it strengthens it. I went from dreading stairs to training seriously again.
I built Bulletproof Knees because I know exactly what it feels like to be stuck in that cycle — the vague advice, the lack of structure, the frustration of not knowing what to actually do. This program gives you the same structured, progressive approach that finally worked for me.
Curtis
Founder · BulletproofKnees.com.au · Melbourne, Australia
3× ACL Recovery
ATG Methodology
Evidence-Based Training
Melbourne, Australia
Pricing
Simple pricing.
Try it free for 7 days.
Try it free for 7 days.
One plan. Everything included. No charge until day 8 — cancel anytime before then.
Core Plan
7 DAYS FREE
$19
/month after trial
No credit card charge for 7 days. Cancel anytime.
Full 3-phase, 6-week personalised program
ATG-method coaching cues for every exercise
Program automatically progresses each week
Weekly AI check-ins & pain tracking
Works with or without equipment
Red flags & safety guidance built in
Cancel anytime — no lock-in
No charge today. $19/mo after day 7. Cancel before then — pay nothing.
FAQ
Common questions
Is this a replacement for seeing a specialist?
+
No — and we're upfront about that. Bulletproof Knees is a structured rehab tool to support your recovery. If you have severe pain, recent surgery, swelling, or haven't had a diagnosis, please see a qualified healthcare professional first.
Do I need any equipment?
+
No. Your program is built around whatever you have — bodyweight only works perfectly. If you have bands or dumbbells, we'll use them. If not, we won't.
What is the ATG method and why does it work?
+
ATG (Athletic Truth Group) was founded by Ben Patrick — known as "Knees Over Toes Guy" — after he overcame years of debilitating knee pain himself. The methodology is built on progressive loading through full ranges of motion, including the knees-over-toes position that traditional physio warned against for decades. The science is clear: tendons and cartilage get stronger when trained progressively through full range of motion. Athletes who train in deep knee positions consistently show some of the lowest rates of chronic knee problems in sport.
What conditions does this work for?
+
Bulletproof Knees is designed for the most common knee conditions: osteoarthritis, patellofemoral pain syndrome, patellar tendinopathy, IT band syndrome, post-ACL/meniscus/TKR recovery, and general knee pain.
How is this different from YouTube exercises?
+
YouTube gives the same exercises to everyone. Your program is generated specifically for your diagnosis, pain level, limitations, goal, and equipment. It also progresses each week using ATG principles — YouTube videos don't know where you're up to.
How does the 7-day free trial work?
+
Start your assessment, create an account, and your 7-day trial begins immediately. You get full access to your complete 3-phase program from day one. If you cancel before day 7, you pay nothing at all. After day 7, the subscription is $19/month.
Can I cancel my subscription anytime?
+
Yes — cancel anytime from your account settings or by emailing us. No lock-in, no cancellation fees. Cancel in the first 7 days and you're never charged a thing.
Your knees can feel
better than this.
2 minutes to get your personalised program. 7-day free trial — no charge until day 8.