If you’re in any way into injury prevention or recovery, you must have heard of step-ups and reverse step-ups. We already talked about the Patrick>Poliquin>Petersen step-up progression as a great knee-bulletproofing tool.
Now, let’s talk about the starting point for the step-up trio – the Patrick step.
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The Biomechanics Behind the Patrick Step
Named after Ben Patrick (the Knees-Over-Toes guy), the Patrick step is not that challenging to begin with, but it has tremendous potential for knee bulletproofing.
The Patrick step mostly targets the vastus medialis oblique (aka the VMO) part of the quadriceps. However, thanks to the nature of the movement, there’s more than just the quad pump above the knee. Here are the pain points that Patrick step will help you activate and develop:
- VMO – that tear-shaped quad part above the knee
- The tibialis anterior, responsible for steady dorsiflexion
- Finer muscles of the talocrural joint, aka the ankle
- Achilles tendon on the back of your lower leg
Patrick Step-up Benefits
So, besides good exercise for your lower quad (VMO), the Patrick step helps with both injury prevention and mobility. Here are a few major benefits you can expect after implementing the Patrick step into your routine:
- Ankle mobility boost
- Knee bulletproofing through VMO activation
- An active stretch of the Achilles tendon
- Stable dorsiflexion of the ankles, which directly translates to more efficient running and jumping
- Hip flexor stability, especially during landing
How To Perform The Patrick Step-up
The only piece of exercise gear you’ll need for this exercise is a flat elevated surface. So, grab a box or a few bumper plates. The higher you are from the ground, the more difficult the step-up will be, so start with a single bumper.
Here’s how to do a Patrick step:
- Stand on an elevated surface that allows your knees to go over your toes
- Shift your weight to your active leg, and lower the other leg from the platform
- While keeping your active-leg heel down, touch the floor with your other leg’s heel
- Go back up in a controlled manner and go for reps
*Make sure to keep your hips squared and leveled. The movement will try to make you shift the weight entirely, but the point is to resist it throughout the movement.
The Patrick > Poliquin > Petersen Reverse Step-up Progression
If you don’t have the time to read our Patrick > Poliquin > Petersen step-up progression, you can also take a look at this quick video that shows all three exercises, from easiest to most challenging:
Don’t Miss Out On The Step-Ups, Your Knees Will Thank You For It
As you can see, the trio of step-ups is nothing to be afraid of. At first, they can be challenging, especially if you’re on a path to recovery.
But, to evade any further damage and lower the risk of injury, start doing your Patrick step-ups as soon as possible. Combine them with some FHL calf raises and sissy squats for the extra benefits.
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