Bodyweight Patrick Step
- Músculo objetivo
- —
- Equipamiento
- Body weight
- Parte del cuerpo
- Thighs
- Tipo
- Strength
The bodyweight Patrick step (also called the Peterson step-up) is a knee-dominant, partial-range strength exercise that targets the thighs, biasing the quadriceps near the knee. Performed by rising onto the forefoot of the working leg on a low step while the knee tracks forward over the toes, it's a popular knee-rehab and quad-isolation drill that needs no equipment.
Cómo hacer el Bodyweight Patrick Step
- 1Stand tall with the working foot flat on a low step or platform (a few inches high) and the other foot hanging off to the side, heel slightly raised.
- 2Set your posture upright with a tight core and let your arms hang or rest on your hips for balance.
- 3Shift your weight onto the ball of the working foot, lifting that heel so you are balanced on the forefoot.
- 4Slowly bend the working knee, letting it travel forward over the toes while you lower the non-working foot toward the floor.
- 5Descend under control until the rear foot lightly grazes the ground, keeping the working heel lifted and the knee tracking straight ahead.
- 6Pause briefly at the bottom without resting your full weight on the floor.
- 7Drive through the ball of the working foot to extend the knee and rise back to the top, keeping the heel elevated throughout.
- 8Complete your reps, then switch legs and repeat on the other side.
Consejos de técnica
- Keep the working heel lifted the entire set so tension stays on the quadriceps rather than shifting back into the glutes and hips.
- Let the knee glide forward over the toes deliberately — that forward track is what biases the quad near the knee.
- Move slowly, especially on the way down, using a controlled tempo to keep constant tension on the thigh.
- Stay tall and avoid leaning the torso forward, which would turn it into a hip-dominant movement.
- Hold a wall, rail, or pole for balance when learning so you can focus on the working knee rather than wobbling.
Errores comunes
- Dropping the working heel to the step, which removes the forefoot bias and lets the bigger hip muscles take over the work meant for the quads.
- Pushing the hips back and folding at the waist, turning the rep into a squat or hinge that bypasses the knee-focused emphasis.
- Letting the knee cave inward instead of tracking straight over the toes, which stresses the joint and reduces clean quad loading.
- Bouncing off the floor at the bottom, which uses momentum instead of muscular control and shortens the working range.
- Going too deep too soon before the knee can handle the range, risking irritation around the kneecap.
Preguntas frecuentes
What muscles does the bodyweight Patrick step work?
It works the thighs, biasing the quadriceps near the knee. Keeping the heel lifted and the knee tracking forward over the toes is what concentrates the load on the quads.
How high should the step be?
Start low, just a few inches, so you can control the descent and keep the working heel lifted. Raise the step only once you can complete clean, pain-free reps through a full range.
Is the Patrick step good for beginners?
Yes. It uses only body weight and is gentle to scale, making it a common choice for building quad strength and control around the knee. Hold a rail for balance and keep the range short at first.
What's a good alternative to the Patrick step?
A bodyweight narrow stance squat or a slow step-up trains the thighs with similar equipment. The Patrick step stands out for its forefoot, knee-forward bias that isolates the quad near the knee.
How many sets and reps should I do?
For control and quad endurance, 2–3 sets of 8–15 reps per leg works well. Prioritize a slow tempo and clean knee tracking over chasing higher numbers.
