Own Every Range
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VIDEO DEMO

Patrick Step Up

YouTube · Mitchel MayPatrick Step UpWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Patrick Step Up

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Stand with one foot on the floor or a low step and the other heel free to lower. Hold support if balance is limiting you.

  2. 02
    Move

    Keep the working heel down, drive that knee forward over the toes, and slowly lower the free heel toward the floor.

  3. 03
    Finish

    Press through the working foot and straighten the knee smoothly without pushing off the free foot.

START WHERE YOU CAN WIN

Regress the demand

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02
03

EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

KNEES & QUADS / 02

Short rangeShort range

Patrick Step Up

Sets: 3 · Reps: 8–15 per side

Build controlled single-leg knee strength from the floor to a low step.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The working knee travels forward while the heel stays grounded, letting the quads control a small, repeatable range without turning the drill into a hip-dominant step-up.