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Quadriceps · Intermediate

Barbell Patrick Step Down

Loaded single-leg step-down emphasizing controlled forward knee travel while the free heel reaches lightly toward the floor.

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Barbell Patrick Step Down demonstration

Exercise overview

Training details

QuadricepsGlutesCalvesCore

Equipment

Barbell

Sets × reps

3 × 10

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Secure a light barbell across your upper back and stand on a low stable step with the entire working foot near the edge and the other leg free.
  2. 02Brace your trunk, keep the working heel planted, and extend the free leg forward with its knee straight and toes lifted.
  3. 03Bend the working knee forward in line with the toes while keeping the hips level, lowering the free heel toward the floor without hinging deeply at the hip.
  4. 04Descend only through a pain-free range and touch the free heel down lightly without transferring weight to it or letting the working knee collapse inward.
  5. 05Press through the whole working foot to straighten the knee and return to the top, then complete the repetitions before changing legs.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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