Own Every Range
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VIDEO DEMO

Double-dumbbell Patrick step-up

Progression of Patrick Step Up

YouTube · Mitchel MayPatrick Step UpWatch the demonstration

PROGRESSION · HOW TO DO IT

Double-dumbbell Patrick step-up

These steps are written specifically for the Double-dumbbell Patrick step-up. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Stand on the named step height with the free heel off the edge. Add hand support or the named load only after your balance is set.

  2. 02
    Move the pattern

    Keep the working heel down and drive that knee forward as you lower the free heel toward the floor.

  3. 03
    Finish with control

    Touch down softly if your range allows, then press through the working foot without pushing off the free foot.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

KNEES & QUADS / 02

Short rangeShort range

Double-dumbbell Patrick step-up

Sets: 3 · Reps: 8–15 per side

Double-dumbbell Patrick step-up is a progression of Patrick Step Up. Use the written card above for its exact setup and execution.

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.