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Quadriceps · Intermediate

Body Weight Patrick Step Down

Single-leg lower-body drill building leg strength, balance, and control.

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Body Weight Patrick Step Down demonstration

Exercise overview

Training details

QuadricepsGlutesCalvesCore

Equipment

Box

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand on a low step with the working foot fully planted and the free leg hanging from the front edge.
  2. 02Keep the working heel down and allow that knee to travel forward over the toes.
  3. 03Lower slowly until the free heel lightly touches or approaches the floor in front of the step.
  4. 04Keep your torso controlled and prevent the working knee from collapsing inward.
  5. 05Press through the working foot to return to the top, then repeat before changing sides.

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Variations

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Alternatives

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