Patrick Step-Up

QuadsDumbbell, Step Platform

A step-up variation emphasizing forward knee travel over the toes to target the quads. Builds ankle mobility and single-leg knee control with minimal spinal load.

How to do it

1Stand on the edge of a step box with one foot, holding a dumbbell in front of you or at your sides.

2Shift your weight onto the working leg and bend your knee, letting it travel forward past your toes.

3Lower your non-working leg until your heel lightly taps the floor in front of the box.

4Drive through the heel of your standing foot and extend your quad to return to the top.

5Complete your reps, then switch to the other leg.

Common mistakes

Dropping down too fast, causing hard impact on the knee.

Putting weight onto the non-working heel at the bottom instead of keeping tension on the lead leg.

Letting your working knee cave inward, placing unwanted stress on the ligaments.

Breathing

Inhale as you lower down under control; exhale as you push back up to the start.

Make it harder or easier

To regress, use bodyweight and a lower step; to progress, raise the box height or add load.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.