Patrick Step
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Stand on a low step on one foot with the other leg straight and hanging off the front edge.
- Keep the standing heel down and push that knee forward over the toes to lower yourself.
- Lower until the heel of the free foot touches the floor in front of the step.
- Straighten the standing leg to rise back to the top, keeping the hips level and the torso upright.
- Finish the reps, then switch legs.
FORM TIPS
- Start on a step only a few centimetres high and add height as the knee allows. Getting the knee past the toes with the heel down is the aim.
- Touch the free heel lightly. Resting weight on it takes the work off the standing leg.
TARGET MUSCLES
Primary
- Quads
Secondary
- Glutes
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.