Patrick Step

Also known as: Forward Step-Down, ATG Patrick Step

StrengthBalanceMobilityRehabilitation

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Body Part: Legs

Description

The Patrick step loads one leg as its knee moves forward over the toes on a low step. Bend the standing knee to lower the free heel toward the floor in front, keeping the working heel planted. Touch down lightly, then straighten the working leg without pushing off with the free foot.

How to Perform

Stand on a low step or sturdy platform with one foot fully supported near the front edge. Let the other leg hang straight in front of the platform.
Keep your standing knee tracking in line with your toes and hold your chest tall. Lightly brace your abdomen.
Slowly bend the standing knee and lower your body straight down until the heel of the free leg gently touches the floor in front of the platform.
Keep most of the pressure through the whole foot of the working leg. Do not let the knee collapse inward or the heel lift off the step.
Press through the working foot to straighten the leg and return to the starting position without pushing off the floor with the free leg.
Complete all repetitions on one side, then switch legs. Use a lower step or hold a support if you cannot control the descent.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Place the entire supporting foot on the step before lowering.
Keep the working heel planted on the step throughout the movement.
Exhale as you lift and inhale as you return.
Hold a fixed support while learning the single-leg balance.
Use the same range and repetition count on both sides.

Common Mistakes

Letting the working knee collapse inward.
Dropping the pelvis on the non-working side during the descent.
Pushing off the floor with the free foot.
Lowering too quickly and bouncing off the floor.
Using a step that is too high, causing the pelvis to twist or the back to round.
Leaning the torso excessively forward to avoid loading the working leg.