The Patrick step is a single-leg step-up/step-down focused on driving the knee forward to full ankle dorsiflexion, training the VMO and ankle mobility with knee-over-toes control. Named after coach Ben Patrick, it's a beginner-friendly knee builder — here's how to do it with good form, the muscles it works, the mistakes to avoid, and how to program it.
The Patrick step is a single-leg step-up/step-down focused on driving the working knee forward to full ankle dorsiflexion, training the quadriceps (especially the VMO) and ankle mobility together with knee-over-toes control. The calves and tibialis assist. Named after coach Ben Patrick, it's part of the ATG (knees-over-toes) method and is often used as a gentle, beginner-friendly knee and ankle builder. Stand on a low step, drive the knee forward to a full ankle bend while keeping the heel down, and control the descent.
The Patrick step trains the knee and ankle together. Keeping the heel down as the knee drives forward loads the quads through a deep knee angle — emphasizing the VMO — while demanding ankle dorsiflexion, so the calves and tibialis are worked as well.
| Role | Muscles | What they do in the lift |
|---|---|---|
| Primary mover | Quadriceps (VMO emphasis) | Controls and extends the working knee through deep flexion |
| Trained | Ankle dorsiflexors, tibialis | Drive the knee forward into full ankle dorsiflexion |
| Stretched / loaded | Calves | Lengthen as the ankle bends with the heel down |
| Stabilizers | Glutes, core | Keep the hip and torso balanced on one leg |
Step-by-step form for the Patrick step. If you're new, keep the step low and the range small until it's comfortable.
If you want to train the same knee-and-ankle pattern with a different setup or emphasis, these are the common swaps:
The Patrick step fits a knee-and-ankle warm-up or an accessory slot on leg day as part of the ATG (knees-over-toes) method from coach Ben Patrick. General starting points:
| Goal | Sets × reps | Notes |
|---|---|---|
| Build range | 2–3 × per leg | Low step, small range, heel down, stop short of pain |
| Knee & ankle strength | 3–4 × per leg | Add range and step height over time as it stays pain-free and controlled |
| Frequency | 1–2× / week | Progress by earning more range first, then reps |
Pair it with the Poliquin step-up and the tibialis raise for a knees-over-toes lower-leg block.
Log every Patrick step set — step height, range, and reps — in LiftHero, and it charts your progressive overload and flags personal records so you can watch your range and control climb over the weeks. You can add warm-up sets, note left vs right, and drop the movement into a saved routine so it's ready the next time you train. LiftHero records what you log; it doesn't diagnose your form.
It primarily trains the quadriceps with emphasis on the VMO (the teardrop quad above the knee) and trains ankle dorsiflexion. The calves and tibialis assist and are stretched or loaded as the knee travels forward.
It's named after coach Ben Patrick, and it's part of the ATG knees-over-toes approach. It's used as a beginner-friendly knee and ankle builder that trains the knee forward over the toes.
Yes. It's often used as a gentle, beginner-friendly way to build knee strength and ankle mobility, because you control the depth and can keep the range small at first. Add range as it becomes comfortable and pain-free.
Keeping the heel planted forces the ankle into dorsiflexion as the knee travels forward, which is the point of the movement. Letting the heel lift removes the ankle-mobility component.
A few working sets per leg of moderate reps is a common starting point. Keep it controlled and pain-free, and progress by earning more range first, then reps.
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This guide is educational and not medical advice. Consult a qualified coach or medical professional before starting or changing a training program, especially if you're new to lifting or returning from injury. LiftHero is independent and not affiliated with, endorsed by, or sponsored by Ben Patrick, ATG, or Athletic Truth Group; names are used descriptively for identification only.
By Meitar Lazimi, founder of LiftHero · Last updated July 9, 2026.