this is by far the best and most detailed explanation of not only the poloquin step but it's contemporaries. I just started the atg program and deeply appreciate your expertise! I hope you all do some other videos on tib raises and Nordic curl progressions
I'm a Certified run coach and personal trainer and this video really broke down the advantages and muscles used for each type of step. Thank you for providing concise and easy to understand information.
Good video, thanks. I've generally heard these referred to as Reverse Step-Ups or as Step-Downs. The Conventional Step-Up is another good exercise. Besides strengthening knee and hip extension it can be used to progress hip mobility.
I spent many years working on step ups, and I came to a slighty different conclusion, because my sport had shifted from fencing (decades ago) to power lifting. As a fencer, I found ankle range of motion a big deal - but that was almost fifty years ago. When I shifted to power lifting, I found ankle stability and strength more important. So I did a lot of step-ups onto an inverted bosu. Here, the bosu reduces the range of motion needed, but recruits even more stability. I went through a progression to where the most challenging version was overhead barbell (about 60% bodyweight). Overhead dumbell (asymmetric) would have been the next level but I didn't get there. One of the things I have always tended toward was restricting the range of motion in loaded exercises, since studies (even from decades ago) show that the range of motion which is strengthened is wider than the range of motion which is trained. So yes, if I was going to make cuts as a football player on wet grass, I would train the widest possible range of motion. But since my current exposure is lifting, cycling, and daily life, I feel better off with the slightly lower range of motion. So when I put my foot down, it goes where I say it goes and it stays there. I don't know if it's helped my ankle health though, since I haven't had an ankle problem other than bursitis - which was overuse caused by fencing footwork, which I no longer do. So I suppose I have avoided every ankle injury, but on the other hand, I'm not sure my risk of ankle injury is that high. On the other hand, loaded step ups on the inverted bosu give me a lot more confidence against the risk of falling down.
Great video!! One question that I have is which variation is best for general fitness? Let’s say I’m not an athlete and just train to be healthy and generally fit, which variation would you recommend? Thanks!!
I'd vote the poliquin step - It's the most quad dominant without limitations from balance and Ankle range. If you get that strong you're going to be in good shape!
Grahamtuttle.com/RTR You start with rebuilding the feet and working your way up the chain, and then soon you’ll have neither weak knees nor bad ankle mobility 🤷🏻♂️
Where does the 100% of body weight come from? Is there a study on this? Functional Bodybuilding recommends not adding additional load on the Patrick step and then going up to a max of 50% body weight added load on the other movements. Can you comment on where these guidelines are coming from?
Assuming you have requisite strength in the foot/ankle and knee then it's the most effective. The only problem is that you have to manage the balance, which can be an arbitrary limitation on how much strength you can develop in the movement. So if you can do more load through the poliquin, then that may be the most effective for you, but it all depends on which works best for you!
@@thebarefootsprinter thank you very much for your advice and reply coach, not all are like you giving free advice out there, appreciate you very very much.
I'd recommend twice a week. But if you want to really fix your knee pain, you need to do a full program to really address them. I'd recommend kneesovertoesguy and ATG online training. It's the best solution
0:51 Patrick 1:50 Poliquin. SAME PROGRESSION - FLAT GROUND, 2", 4", 6" HEIGHTS. THEN ADD WEIGHT UP TO 100% BODYWEIGHT FOR 10x/SIDE 3:00 Peterson 4:22 Recap
Great explanation Graham! When I was 15 in 1979 I started doing bodyweight stuff to help my athletics I had read about doing reverse step ups in a T&F magazine and since I had a low couch in my bedroom I started doing them. Crazy first leg exercise I know and I did it just like the Peterson variant. After some weeks I remember feeling so good just walking around and at the regional schools athletics carnival I long jumped a massive PR of 6.40 m that was the area record for a good while. So I always remember that very first resistance training block and its effect! I started actual weights in 1982 and 2022 I am still in the gym every week & watching vids like these to stay health to keep attacking the weights.
Love the adaptation to the new knowledge coming into the industry to stay strong! I’m sure you’d love any of my 3 classes, all 3 are around ~50,000 words of education, guided 28 day programs with complete access to me and my coaches support. We’d love to have you. Take a look: Www.Grahamtuttle.com
very grateful for that thorough and super clear explanation of the differences AND the progression and whhy and who each variation is for. Well done. Great content. Champion.
Yes! Good observation. The only question is whether or not the knee is strong enough to go through that movement without pain. While you can regress the height, it is sometimes best to start with the Patrick step
probably so he can catch his breath while trying to provide you with excellent FREE information and knowledge....which begs the question...what have you done for him in return, apart from public criticism?
Hi there, I have very limited ankle mobility in my left leg. When i do patrick step Up, it hurts below the kneecap but when i do poliquin, it doesn't. Doesn't this mean, even though i have limited ankle mobility, i should be doing Poliquin Step Up and try to improve my ankle mobility through other means before trying Patrick Step Up?
Just my analytical brain working here Anyone know how far a persons knee can go forward over their toes while the heel is flat on the floor . Like a measurement in inches? Maybe everyone is different but guessing the maybe be a rough average Let’s just say hypothetically it was 10 inches (I dunno I’m just making this up ) then I could put an object 10 inches from my knee , knowing that when my knee hits that object (one day in the future) then I’ve reached close to the max Or I like the idea of being say one inch away from the object and work at hitting that , then work on 2 inches away , then 3. You could stand in a doorway sideways so that one of your legs can extend forward and your knee will hit the doorpost. To me I like that idea as the focus is on the knee going forward and it’s easy to measure and see visually your progress With the Patrick step it seems like there a lot to get distracted with as your focus is on your foot out with your toes up and touching your heel gently and balancing and maybe using a stick for support etc. your not really thinking about or focusing on your knee going forward Why not stand on a 6inch block in a doorway and position your knee so it’s an inch or two away or whatever range your comfortable in and simply let the knee go forward until it hits the doorpost. The other leg that’s not standing on the block but just hovering in mid air would just drop straight down a distance without touching the floor as the knee moves forward towards the doorpost. So no need for extending the leg forward and heel tapping the floor and leaning back etc . To me that’s much simpler But then what do I know ! Maybe I’m missing something here , maybe there is a purpose or need for the leg to go forward and the heel to tap the ground 🤔 I just bought knee ability zero and was reading and thinking about it tonight and studying the pictures.
@@thebarefootsprinter is the lifting of the leg off the ground out in front so that all the load and bodyweight is going on the leg with the bent knee? If so then would it matter where the floating leg goes ? Could it be out in front or to the side or wherever ?
Great video, could you explain more on progressing with 100% bodyweight? Should i be going up to 85x2 holding dumbbells for eg 170 pound individual or placing the steps under barbell?.
When I do the Patrick Step on flat ground I have very minimal range of motion before I get knee pain (I think patella), is there a way to do it assisted and still get good range of motion, I feel like the restricted range of motion isn't benefiting me. Or should I be doing some isometrics to help with my patella?
What an excellent and comprehensive explanation! Perhaps you might know also this - why in all these step up variations we should stop the descent (eccentric phase) with the other leg instead of the leg we are training (using the VMO eccentrically)? I think it would additionally strengthen the VMO, so perhaps the reason is related to the safety of the knee somehow.
There are no clear cut rules with this! You can play around with either option - either doing only eccentrically or with the opposite side. For example, just having a higher step that forces you to control in space would be a good idea. I like that a lot actually. Definitely some options to play with here. I suppose the biggest benefit of a clear stop of the non-working leg would be a consistent end point
@@thebarefootsprinter Thank you for your answer. This is very good news. Previously I was afraid that the reason is that the eccentric phase (and especially reversing the motion) might put too much pressure on the knee and cause some patellofemoral issues (instead of healing them).
Great explanation and very helpful video. Do you think it would be possible to do some kind of 'grease the groove' with one of the step up variation? Maybe 3x5 daily? Thank you
So for clarification, the Patrick is the best to start with, even for VMO targeting? I'm currently in PT rebuilding my patella. I had tendonopathy for a while and then had a tenex procedure to break up the thickening/scar tissue. Not the tendon is way less stiff. It is still slightly tracking laterally, and because of the this the PT wants me to focus on strengthening the VMO. They've been having me do a 4" step over exercise that's basically reminding me of the 3rd step up variation you go over in this video, but I'm not noticing a major stimulus on the muscles.
🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥
this is by far the best and most detailed explanation of not only the poloquin step but it's contemporaries. I just started the atg program and deeply appreciate your expertise! I hope you all do some other videos on tib raises and Nordic curl progressions
Thank you!
This is so helpful! I'm doing the ATG program now, but sometimes Ben talks too fast and uses too many edits. This was an excellent video! Thank you!
great video with an awesome explanation for each one. Let's build the patrick first to build that ankle which has given me tons of problems
Thanks for the kind words!
I'm a Certified run coach and personal trainer and this video really broke down the advantages and muscles used for each type of step. Thank you for providing concise and easy to understand information.
Good video, thanks.
I've generally heard these referred to as Reverse Step-Ups or as Step-Downs.
The Conventional Step-Up is another good exercise. Besides strengthening knee and hip extension it can be used to progress hip mobility.
Fantastic video. This Guy know his stuff. Great explanations. I’m going to follow and look forward to more.
I NEEDED THIS BREAKDOWN! THANK YOU!
Anytime!
Fantastic tutorial. TY. Just went and tried all three and was surprised by how different each feels. Saved this to my "knees" list.
Thank you, great information 🙏
Best explanation of these variations I've seen yet. 🙏👍
super helpful mate. Thank you.
Very nice explaination of each version, Thank you very much.
Glad you liked it!
Thanks for this awesome explanation!
That was an amazing explanation. Thank you so much.
Great video and explanation Graham. Thank you.
I spent many years working on step ups, and I came to a slighty different conclusion, because my sport had shifted from fencing (decades ago) to power lifting. As a fencer, I found ankle range of motion a big deal - but that was almost fifty years ago. When I shifted to power lifting, I found ankle stability and strength more important. So I did a lot of step-ups onto an inverted bosu. Here, the bosu reduces the range of motion needed, but recruits even more stability. I went through a progression to where the most challenging version was overhead barbell (about 60% bodyweight). Overhead dumbell (asymmetric) would have been the next level but I didn't get there.
One of the things I have always tended toward was restricting the range of motion in loaded exercises, since studies (even from decades ago) show that the range of motion which is strengthened is wider than the range of motion which is trained. So yes, if I was going to make cuts as a football player on wet grass, I would train the widest possible range of motion. But since my current exposure is lifting, cycling, and daily life, I feel better off with the slightly lower range of motion.
So when I put my foot down, it goes where I say it goes and it stays there. I don't know if it's helped my ankle health though, since I haven't had an ankle problem other than bursitis - which was overuse caused by fencing footwork, which I no longer do. So I suppose I have avoided every ankle injury, but on the other hand, I'm not sure my risk of ankle injury is that high.
On the other hand, loaded step ups on the inverted bosu give me a lot more confidence against the risk of falling down.
Excellent explanation. I’m doing ZERO and wanted to know why we start with the Patrick step. I have poor ankle mobility so ZERO fits me
Very helpful!!!
Awesome, thank you!
Gracias por traducir una parte al spañol. 🙌🏼
Thank you!
👏🏻👏🏻👏🏻 thanks 🔥
Thank you for this! How does a lateral touchdown compare to these? I want to work on my pistol squat and it has come up as a useful exercise.
what shoes are you wearing? looks interesting, please share with the community
Nice explanation and should height of the box increased first for progression or load weight.
Increase height of the box! Hold onto something if you need the extra support while working at the new height
@@thebarefootsprinter thank you sir
Thanks for this overview! Can I do all variations even if I have knee arthrosis?
Yea, start as regressed as you need to and work your way into them through exploring pain free movements
Great and simple explanation. Thnx!
How often doing the excercise?
Some form of step up 1-2 times a week!
Thanks for the video! Which step up blocks are you using in the video?
Rogue DC blocks
@@thebarefootsprinter Thank you!
Great video!! One question that I have is which variation is best for general fitness? Let’s say I’m not an athlete and just train to be healthy and generally fit, which variation would you recommend? Thanks!!
I'd vote the poliquin step - It's the most quad dominant without limitations from balance and Ankle range. If you get that strong you're going to be in good shape!
@@thebarefootsprinter Appreciate it!
What are those platform things called that you’re standing on ? Do they stack on top of each other for more height ?
Thanks
Rogue DC blocks. Yes. They’re virtually indestructible
@@thebarefootsprinter thanks , just found them 🙂
What if you got bad ankle range of motion AND weak knees lol?
Grahamtuttle.com/RTR
You start with rebuilding the feet and working your way up the chain, and then soon you’ll have neither weak knees nor bad ankle mobility 🤷🏻♂️
Where does the 100% of body weight come from? Is there a study on this? Functional Bodybuilding recommends not adding additional load on the Patrick step and then going up to a max of 50% body weight added load on the other movements. Can you comment on where these guidelines are coming from?
ATG Standards. They may have evolved since the time of this post though.
I was just wondering what kind of step up boxes those are. Where could I purchase something similar?
Rogue DC blocks. A bit expensive, but they’ll last a lifetime!
Hi coach, would Peterson step be the most effective at improving vertical since it's the best version out of the three?
Assuming you have requisite strength in the foot/ankle and knee then it's the most effective. The only problem is that you have to manage the balance, which can be an arbitrary limitation on how much strength you can develop in the movement. So if you can do more load through the poliquin, then that may be the most effective for you, but it all depends on which works best for you!
@@thebarefootsprinter thank you very much for your advice and reply coach, not all are like you giving free advice out there, appreciate you very very much.
Hey Graham. I’ve recently started doing the Peterson step up for my patellar pain, how often should I do that? Thank you!
I'd recommend twice a week. But if you want to really fix your knee pain, you need to do a full program to really address them. I'd recommend kneesovertoesguy and ATG online training. It's the best solution
Great clear and concise explanation. Thanks! (subscribed)
darn it! thank you. i can't do the petersen with my bad knee. i thought i had no means of progress.
Thank you brotha
In the title of your video, shouldn't it be called, "Step Down...", and not "Step Up..."?
0:51 Patrick
1:50 Poliquin. SAME PROGRESSION - FLAT GROUND, 2", 4", 6" HEIGHTS. THEN ADD WEIGHT UP TO 100% BODYWEIGHT FOR 10x/SIDE
3:00 Peterson
4:22 Recap
Belongs in the “compare and contrast” hall of fame. Excellent.
Thank you!
facts
Precise, thorough, and straight to the point explanation. Great work!
Fantastic breakdown. Even clearer than Ben Patrick himself describes it, and he is already pretty damn clear!
Great explanation Graham! When I was 15 in 1979 I started doing bodyweight stuff to help my athletics I had read about doing reverse step ups in a T&F magazine and since I had a low couch in my bedroom I started doing them. Crazy first leg exercise I know and I did it just like the Peterson variant. After some weeks I remember feeling so good just walking around and at the regional schools athletics carnival I long jumped a massive PR of 6.40 m that was the area record for a good while. So I always remember that very first resistance training block and its effect! I started actual weights in 1982 and 2022 I am still in the gym every week & watching vids like these to stay health to keep attacking the weights.
Love the adaptation to the new knowledge coming into the industry to stay strong! I’m sure you’d love any of my 3 classes, all 3 are around ~50,000 words of education, guided 28 day programs with complete access to me and my coaches support.
We’d love to have you. Take a look:
Www.Grahamtuttle.com
About a year later, still an awesome personal story. Thanks for sharing.
very grateful for that thorough and super clear explanation of the differences AND the progression and whhy and who each variation is for. Well done. Great content. Champion.
Thank you!
This was extremely informative and quickly presented. I've subscribed to your channel.
Awesome, thank you!
same
Same 👌
Awesome explanation.
Petersen is definitely hard. Tried it. I am good with poliquin at 10cm
great explanation of these 3 variations. does the same reasoning apply to doing lunges (and squats) on a plate/slant-board as well?
Many thanks... Learnt a lot... My left knee is not as strong as my right knee
I understand - same for me. It's a long and steady process of rebuilding
Where do you buy the equipment for these step ups...Especially the poliquin one
If you're not that competitive like most of us I think the Peterson asks a lot from the achilles, I like the other 2 more
It is very informative. Thank you for sharing this information.
Here before 100K subs!
Great work! 🥇
We’ll be there soon!! Thank you for the support my friend
@@thebarefootsprinter
No prob! I am appreciative of your channel already!!!
What are those adjustable things you are using?
Better explanation than kneesovertoesguy! Thank you!
Well that is the best explanation of all three I have ever heard. Thanks!
Insane value and an overall efficacious video🎉 thank you.
Great video. Greetings from Cologne. 👍👍👍
Best explanation and demonstration that I could find. Thank you so much!
Awesome breakdown. Makes it very intuitive. Thank you Graham!
Aren't they really heal taps?
Awesome break down and rational. Thanks!
Thanks for this
Nice video, thanks !!
Thank you Sir!
Hey! Could you explain how we should incorporate that in our program? For example if if practice squats, should I do it on the same day?
I incorporate these into my leg days. Can be used as a warm up to the squats or a burn out after! No real “right” answer.
Great video explaining the differences between each exercise. Do you think the Poliquin would be better for patello femoral pain?
Yes! Good observation. The only question is whether or not the knee is strong enough to go through that movement without pain. While you can regress the height, it is sometimes best to start with the Patrick step
This guy's form is terrible on the Patrick step. He tilts backwards.
probably so he can catch his breath while trying to provide you with excellent FREE information and knowledge....which begs the question...what have you done for him in return, apart from public criticism?
What is the difference between a Peterson step and a sissy squat?
Peterson step is easier to do volume with, and can be a regression.
What shoes are you wearing? Look very flexible
Vibram EVO 5 fingers
Hi there,
I have very limited ankle mobility in my left leg. When i do patrick step Up, it hurts below the kneecap but when i do poliquin, it doesn't.
Doesn't this mean, even though i have limited ankle mobility, i should be doing Poliquin Step Up and try to improve my ankle mobility through other means before trying Patrick Step Up?
Yes, keep doing any pain free variations available to you, to build the strength needed to keep progressing towards the Patrick or Peterson step.
If you need help on the ankle, check on my Ready to Run class, nothing better for that than this.
Grahamtuttle.com/RTR
Just my analytical brain working here
Anyone know how far a persons knee can go forward over their toes while the heel is flat on the floor . Like a measurement in inches?
Maybe everyone is different but guessing the maybe be a rough average
Let’s just say hypothetically it was 10 inches (I dunno I’m just making this up ) then I could put an object 10 inches from my knee , knowing that when my knee hits that object (one day in the future) then I’ve reached close to the max
Or I like the idea of being say one inch away from the object and work at hitting that , then work on 2 inches away , then 3. You could stand in a doorway sideways so that one of your legs can extend forward and your knee will hit the doorpost. To me I like that idea as the focus is on the knee going forward and it’s easy to measure and see visually your progress
With the Patrick step it seems like there a lot to get distracted with as your focus is on your foot out with your toes up and touching your heel gently and balancing and maybe using a stick for support etc. your not really thinking about or focusing on your knee going forward
Why not stand on a 6inch block in a doorway and position your knee so it’s an inch or two away or whatever range your comfortable in and simply let the knee go forward until it hits the doorpost. The other leg that’s not standing on the block but just hovering in mid air would just drop straight down a distance without touching the floor as the knee moves forward towards the doorpost. So no need for extending the leg forward and heel tapping the floor and leaning back etc . To me that’s much simpler
But then what do I know ! Maybe I’m missing something here , maybe there is a purpose or need for the leg to go forward and the heel to tap the ground 🤔
I just bought knee ability zero and was reading and thinking about it tonight and studying the pictures.
Not a bad way to look at it!
@@thebarefootsprinter is the lifting of the leg off the ground out in front so that all the load and bodyweight is going on the leg with the bent knee?
If so then would it matter where the floating leg goes ? Could it be out in front or to the side or wherever ?
Which 1 is best for rehabbing achilles tendonitis
ua-cam.com/video/zw43enZOyc8/v-deo.html
Who manufactures those stackable platforms you are using? Can you please post a link to where I can buy them?
Rogue DC blocks. Bit pricy but for good reason - they hold their value well and are virtually indestructible.
@@thebarefootsprinter I’ll check them out - thank you for the quick reply!
Thanks so much for the detailed explanation I now know where to start 🙏xb
Doing that with 295 on my back seems like a crazy goal honestly.
Wow! Great explanation!
Thank you.
Brilliant... very well explained 💐💐many thanks
Would this help chondromalacia ? Also sweet shoes where did you get them?
Merrell Vapor Glove 3, sadly discontinued.
Also, yes. Regress until you’re pain free and then work your way up.
Which step would you recommend for dunking?
Regress to the lowest level step up you can do pain free for reps and then work your way up to the Peterson or Ziani step up.
@@thebarefootsprinter thanks for the quick and great Response💪
Omg I needed this for my skating
Any tips for me? I’m trying to learn the basics!
@@thebarefootsprinter well if we talking a out skateboarding then yea I got lots of tips to share
Thank you for clarifying
Fantastic explanation!
Wow , fantastic video, so well explained and demonstrated. high 5 my friend . Greeting from Scotland 🏴
Thank you! Greetings from 🇺🇸
Great video, could you explain more on progressing with 100% bodyweight? Should i be going up to 85x2 holding dumbbells for eg 170 pound individual or placing the steps under barbell?.
Both work!
Excellent
When I do the Patrick Step on flat ground I have very minimal range of motion before I get knee pain (I think patella), is there a way to do it assisted and still get good range of motion, I feel like the restricted range of motion isn't benefiting me. Or should I be doing some isometrics to help with my patella?
Try the Poliquin. Whatever the closest modification available to you you can do pain free.
What an excellent and comprehensive explanation!
Perhaps you might know also this - why in all these step up variations we should stop the descent (eccentric phase) with the other leg instead of the leg we are training (using the VMO eccentrically)?
I think it would additionally strengthen the VMO, so perhaps the reason is related to the safety of the knee somehow.
There are no clear cut rules with this! You can play around with either option - either doing only eccentrically or with the opposite side. For example, just having a higher step that forces you to control in space would be a good idea. I like that a lot actually. Definitely some options to play with here. I suppose the biggest benefit of a clear stop of the non-working leg would be a consistent end point
@@thebarefootsprinter Thank you for your answer. This is very good news. Previously I was afraid that the reason is that the eccentric phase (and especially reversing the motion) might put too much pressure on the knee and cause some patellofemoral issues (instead of healing them).
Great explanation and very helpful video. Do you think it would be possible to do some kind of 'grease the groove' with one of the step up variation? Maybe 3x5 daily? Thank you
I’m not sure what you mean 100% but if you’re pain free through these movements, do them as much as you please. Your body will adapt!
does it matter if it's a 20 or 30 degree slant?
Depends on ankle mobility and goals you have in mind.
@@thebarefootsprinter ankle mobility is good. More for vmo strengthening. Wasnt sure if the 20 or 30 degree mattered
@@mdhcanes try both if you can. Which fires the VMO more for you. Slantboardguy is somewhere between 25-30 degrees I believe.
What are those step up mats called?
Rogue DC blocks
@@thebarefootsprinter thank u. 399$ expensive
@@wattsup4800 they’ll last forever, but yes, definitely expensive.
Nice video, with these step ups varieties I’m guessing less hinging and a more upright posture to target more VMO ?
Exactly! You want to think about extending the hip. Keeping the glute engaged as you sink into the knee and ankle
How high for the Peterson step?? 12inch? 8? 😃 Much love
Work to get to 6" as the baseline for high volume of reps, and then go up to 8" if you have the strength to do so sometimes.
another benefit to each variation is improved 1 legged balance/strengthening
Agreed
Finally a video explaining the difference! Thank you! 🙏
Anytime. If you’d like to see anything else let me know, here to serve!
So for clarification, the Patrick is the best to start with, even for VMO targeting? I'm currently in PT rebuilding my patella. I had tendonopathy for a while and then had a tenex procedure to break up the thickening/scar tissue. Not the tendon is way less stiff. It is still slightly tracking laterally, and because of the this the PT wants me to focus on strengthening the VMO. They've been having me do a 4" step over exercise that's basically reminding me of the 3rd step up variation you go over in this video, but I'm not noticing a major stimulus on the muscles.
Poloquin steps might be a better starting place for you if there’s any ankle mobility issues. Keep the hips and shoulders back as you do your steps.
@@thebarefootsprinter okay awesome, thanks for the feedback!
Question, would pistol squats be superior to all of these?
Depends on what your goals are. It would be difficult to get the same amount of volume doing pistol squats.
Great explanation Graham!
Glad you liked it!