Reverse Step-ups (Petersen, Poliquin, Patrick) 

Hi Ben! I'm a member of your program and I've been doing the Knee Ability Zero classes for a couple of weeks, and I'm confused about the reverse step up progression. For what I can tell of this video, the progression is going as high as possible on the base of the resting foot, but in the video of the reverse step up the progression is going as forward as possible on the working foot. I want to know which progression should I pursue and why. I'm a 25 year old guy trying to recover from an ACL injury on my left foot, but I'm using your program and content to restore my lower body ability in both sides. Thanks for everything you do for the community, you're awesome

A year ago I had my 65 year old mom start doing these and while progress has definitely been very slow, it has noticeably improved her walking ability and just the fluidity of her steps in general. This also helped me fix my tendon pain. I’m eternally grateful for the value and potential benefits it may yet bring for my mom. Thank you for introducing this exercise to so many, including me.

You're the man Ben.

I have shared all your content with my whole family. Two years ago I was bed bound with an auto immune disorder that got worse as I deconditioned. Fast forward two years I have put back on 25 pounds and am fully out of bed and reconditioning and gaining my life back through mainly diet and exercise. Being bed bound for about 4 months took a large toll on my body and your exercises have helped me gain so much ability back along with the loss of so much pain. Thank you for putting this information out for others to see and learn from. It has meant so much!

This exercise has given me enough strength to now be able to perform sissy squats without pain. Thank you so much! I have just one question: Is there a percentage of body weight that I should keep in mind as a goal? I would like to have a benchmark so that I can gauge how far I am from the athletic level 😅

Contrary to popular opinion, going one step forward, two steps back, is actually the way to go if one wants to truly progress. Thanks again Ben for all that you do.

Fantastic explanation!

I've just been working off of your videos for a few months now. It's been a struggle as my wife got sick and lost her career 3 years ago as well as I lost my father. Then 2 years ago I got diagnosed with MS and lost my career as well. Lost all of my conditioning I had with the onset of the disease and just sat down and gained weight for 18 months before I could begin doing anything. Just wanted to thank you for the positive videos. I'm doing my best to rebuild my body and mind as best I can and these videos help give me some knowledge of things I can do without equipment as I'm still a few years away from being able to afford anything. Cheers.

Nicely explained.

This 55 year old lady wants to thank you. I’ve done all kinds of exercise over the past 30 years. At this time in my life, your exercises are helping me to feel strong now.

As always: thanks for sharing your knowledge!

Would be really interested to hear your thoughts for someone whose main sport is cycling. As well as dealing with IT and medial tendon pains. Your content is really amazing, I just discovered it today and can't stop watching

Thank you Ben these are so tough for me. I will keep practicing

Hello! First of all, I want to say thank you so much for your videos and all you do. They’re so educational, inspirational, and needed. I have been following for a while, and doing some activities at home. However, I currently can’t afford much if any equipment. That will change soon, but even then I often might be travelling. I was curious if you could at some point make a video of a no-equipment basic regiment? You’ve suggested many things at different points like walking backwards of course, and toe raises while leaning back against the wall, but it could be awesome to see what you thought a overall best comprehensive sequence could be for times people are away from gyms and equipment, and hear your comments on it. I’m excited to get the equipment soon, and am also just always curious about things that can be taken on the road or to parks, or introduced to others :) as well as wanting to be aware of what these would lack compared to using the equipment. thank you again!!

I found you probably for a couple of months and incorporated your moves in order to strengthen my knees. What a difference. My knees haven't been pain free when going up stairs for years. Thank you.

Short Summary for [How to Make Stronger Legs & More Protected Knees w/ Reverse Step-ups (Petersen, Poliquin, Patrick)](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wpIfYVApyG8.html) by [Merlin](merlin.foyer.work/) "How to Improve Knee Strength and Stability with Reverse Step-ups" [00:01](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wpIfYVApyG8.html&t=1) History of Reverse Step-ups [00:29](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wpIfYVApyG8.html&t=29) Reverse step-ups improve knee and lower leg ability for pain-free movement. [00:54](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wpIfYVApyG8.html&t=54) Reverse step-ups can strengthen legs and protect knees. [01:20](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wpIfYVApyG8.html&t=80) The reverse step-up exercise helps strengthen legs and protect knees. [01:47](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wpIfYVApyG8.html&t=107) Adjusting heel height and wedge for balance and assistance [02:16](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wpIfYVApyG8.html&t=136) Focus on progress, not rushing levels [02:44](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wpIfYVApyG8.html&t=164) Improving knee abilities with Peterson step-ups [03:15](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wpIfYVApyG8.html&t=195) Community contribution and equipment development for ATG System --------------------------------- Detailed Summary for [How to Make Stronger Legs & More Protected Knees w/ Reverse Step-ups (Petersen, Poliquin, Patrick)](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wpIfYVApyG8.html) by [Merlin](merlin.foyer.work/) "How to Improve Knee Strength and Stability with Reverse Step-ups" [00:01](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wpIfYVApyG8.html&t=1) History of Reverse Step-ups - Carl Petersen introduced the step-up in 1880 for stronger knees. - Petersen step-up improved balance and reduced knee surgeries. [00:29](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wpIfYVApyG8.html&t=29) Reverse step-ups improve knee and lower leg ability for pain-free movement. - Backward step-ups aid in rehab for forward movement, while slow step-ups aid in rehab for fast movement. - Improving reverse step-up ability can help better handle forces like running, jumping, landing, change of direction, and stopping. [00:54](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wpIfYVApyG8.html&t=54) Reverse step-ups can strengthen legs and protect knees. - The heel down version is beneficial for those with stiff ankles or cartilage issues. - Each variation offers potential gains for knee ability. [01:20](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wpIfYVApyG8.html&t=80) The reverse step-up exercise helps strengthen legs and protect knees. - Variations include heel down, heel elevated by wedge, and heel elevated without wedge. - Assist yourself as needed, and start with a lower elevation if necessary. [01:47](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wpIfYVApyG8.html&t=107) Adjusting heel height and wedge for balance and assistance - Heel height affects balance and wedge removal increases balance. - Start with heel down, then wedge, then no wedge for scaling. [02:16](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wpIfYVApyG8.html&t=136) Focus on progress, not rushing levels - Acknowledge working at a comfortable level, measure progress by height and load - Utilize regressions like resting only the heel, using toes for breakthroughs [02:44](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wpIfYVApyG8.html&t=164) Improving knee abilities with Peterson step-ups - Focus on lifting the non-working heel before the working heel hits the ground for better knee strength. - Goal to teach about exercise and provide valuable service on RU-vid. [03:15](ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-wpIfYVApyG8.html&t=195) Community contribution and equipment development for ATG System - Original member and brother work full-time on coding for ATG app - Community helps in coaching, answering questions, and improving form

Hey man amazing stuff as always In the last couple of months I've lost muly ability to run consistently, I have to stop after couple hundred meters because of ankle and shin pains and take couple minutes rest which has ruined my ability to increase my running. I also struggle with flexibility and feel insanely tight, specially in lower back after sitting, I can't stand straight after sitting for a while and bending forward gives an insane stretch in my lower back and I feel I'm being pushed forward. If you wanted to recommend a routine for me, what would it be to be pain free and feel that mobility in my body Thank you very much for your amazing work

These videos are great! I have one question though. When pushing up from the bottom position is it supposed to be like you're walking backwards up a step like a push back motion? Up until now I have been kind of doing a forward step up motion but backwards and it hasn't helped 😂

Thank you Ben.

I recently joined a softball team (I've been doing ATG knee stuff for over a year now). I was practicing playing first and it is insane and amazing how far I can comfortably stretch my leg out to catch the ball. Those ATG split squats (and the pulses of course) are my favorite exercises of all time!

Hey Ben! When you mention "don't fear if you skip this category entirely" you are refering to the Patrick Step Up (heel down) specifically or any Reverse Step Up variation (all 3)?

How did you know when you were able to get back into running? Did you wait until you had no pain at all because I am very confused on how to get back to it while doing these exercises.

This feels like something Squat University talks about when they say a squat touchdown. Good to know the history! Glad you are all consistent and this stuff works.

Any insight on LCL tears? I tore my LCL doing QL raises and the pressure on the ankle holder caused the outside of my knee to pop…likely inproper form and freak accident. Got an MRI and my doctor confirmed I have a grade 2 LCL tear. This was 2 months ago.

Y'all better OWN that Patrick step up!!

Hello, Ben! Could i just use normal stairs and walk up backwards? Would it be beneficial also?

I felt so humbled when i discovered i can barely do this move with minimal elevation even though i can squat 100kg , talk about weak links smh ... , thanks Patrick keep'em coming ❤

Thank you very much for all this knowledge. I remember you posting another creators necl exercises some time ago as a comunity post but I couldnt find it. Do you remember what it was by any chance?

How similar would the effects of these reverse step-ups be to sled pulls? I don't have a lot of space for the latter.

Hey Ben just wondering do you do your QL and reverse squat on the same day or on separate days? And if so which excercise do you do the day before the other?

Thank you so much for these videos! As someone who suffers from a metabolic illness which causes weak limbs among other things I think these exercises will really help me in the long run

i enjoy watching your workouts and try to incorporate in mine ...have a question : I have grade 2 knee osteoarthritis , is it fine to do these exercises or should I avoid? I enjoy doing them

Could I walk backwards up stairs as part of the program?

For the algo!

Ben what shoes are you wearing they look comfortable?

Would you do the same knee exercises for a patella tendinitis problem and osgood shalatter problem or would the exercises be different

Hi! My ACL is completely torn. This exercise is safe without ACL?

I have read a number of comments about improving with the different forms of moving backwards. Am I doing something wrong. In one day I walked backwards for about 5 min. Then during the day I walked backwards up & down 30 stairs. For the next 2 days I had a lot of soreness, exhaustion and I couldn't believe it. Has anyone experienced similar results?

This is exactly what I’m already using Awesome coaching Ben

Hey sir will this help with baker cyst

The GOAT dropping knowledge yet again 🔥

Thanks for all you do, very helped and getting younger every day 😉 Keep lookin up ~ peace

Your videos are just awesome. And your app is fantastic too!

Hi Ben, what do you think about curtsy squats?

great video. chill and useful

Everytime I try to do this exersize, my both knee hurts and I feel the pressure from inside, than knees hurt for several days.Feels like I stucked with my knee pain and every time I try to do something about it,I just get a set back.😢

This has been helping me overcome my patellar tendon pain and get back to running! Next step is to get the mobility box lol!

Step up y'all. Thanks Ben

I have been diagnosed with a problem with my "infra patella pad" aka Hoffa Syndrome, this is completely sidelining me in any physical activity and it's becoming a big problem, will the KOT's stuff aggravate it or help it?

I hope you have an amazing day knees over toes!💪💪

What do I do if I get sharp, new pain in the inside of the kneecap that’s being worked later in the day/week after this exercise?

When i try this exercise my left knee crack for each rep. It doesn't hurt, but it doesn't stop, is it normal?

I’m 28. I was a basketball player and triple jumper in high school. I have missing cartilage in my knee so I’m bone to bone when I’m halfway into my squat. Do you recommend I still do your program going knees over toes? When I’m fully knees over toes I feel okay, but on the way back to full extension, again it hurts at the halfway point. The first half of squat is fine, the last half of deep squat is fine, but it’s that middle section where I’m in pain due to bone on bone.

Does this replace walking backwards?(I live in a small space and am self conscious)

While doing these exercises it’s fine to feel a bit pain while doing these exercises right? When I mean “pain”, it only occurs sometimes while doing it and I hope these random sudden “pains” would go away. I’m on day 4 so it’s only the beginning and I haven’t used my knee in a min so I’m hoping as I do the program more and more it will go away entirely. Thank you!

Hey Ben! I have been unsuccessfully looking for resources, that go in depth with the connection between reverse step-ups and vertical jump/increase of vertical jump. Do you have any resources/videos, that delve deeply in to that specific aspect as opposed to the rehab aspect, so to speak?

Ben Patrick is my dad. He doesnt know it but he is. Thanks Dad

Hey bro. I have been trying to do these exercises as an athlete, but i have sharp pain at top of ankle while dorsiflexion. How do I fix that? and do these exercises.

Other than using assistance, are there any cues or tips that help with balance? That's my biggest struggle with all these!

After it rains or when it gets dirty.. how do you clean your equipment?

I see a new ATG video, I drop a like. It’s honest work.

Hi there, I've seen other similar content on other channels where they do the Heel Down Step Up ( Patrick Step Up ) while others have done the Poloquin Step Up on a wedge. Is it fair to say that choosing to do one over the other will produce a greater effect on knee strengthening or are they both relatively similar in effect and it is a matter of comfortability? Please and thank you.

Hit that like button 👍👍

Wow sir! I didn't know you got a plyometrics workout in the app Will that program get its own video like CSU Regimen and the ATG lifting program? 🤠

Just realised this is start of pistol squat after seeing you this time even after doing 1000s of these lol. Can I switch out these 3 for pistol squat or is this short range of motion beneficial in a different way to the full rom ideology (ie pistol, splits, deep cossack and normal squats.instead of step ups, split, deep cossack and normal squats)

🙂🙂🙂

This is incredibly helpful! Been doing the program for a bit and love it. These form videos always help a ton with form and the way I approach the exercises. Thanks again

do you still recommend the sissy squat? Also it’s fine to do the reverse step up and atg split squat barefoot without shoes right?

Boom!!!

🙌🏽🙌🏽🙌🏽

I can't repeat Patrick's step, my left knee is in sharp pain.

So its pretty obvious you've got the knees down, lets see stuff for shoulders and elbows.

👍🏼👍🏼🙏🏼

SUMMER has returned. That means that we all have access to warm and deep 👉DRY SAND 👈. Do you have any advice/videos on exercises that are particularly effective in dry sand ??? Again : I love this channel 🫱🏻‍🫲🏾