Which Step Up Variation is BEST? (DON'T WASTE YOUR TIME!) 

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Belongs in the “compare and contrast” hall of fame. Excellent.

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

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

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 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.

Precise, thorough, and straight to the point explanation. Great work!

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.

Fantastic breakdown. Even clearer than Ben Patrick himself describes it, and he is already pretty damn clear!

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

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.

This was extremely informative and quickly presented. I've subscribed to your channel.

Well that is the best explanation of all three I have ever heard. Thanks!

I NEEDED THIS BREAKDOWN! THANK YOU!

Thank you, great information 🙏

Fantastic video. This Guy know his stuff. Great explanations. I’m going to follow and look forward to more.

Awesome explanation.

Fantastic tutorial. TY. Just went and tried all three and was surprised by how different each feels. Saved this to my "knees" list.

It is very informative. Thank you for sharing this information.

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.

Insane value and an overall efficacious video🎉 thank you.

Best explanation and demonstration that I could find. Thank you so much!

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

Better explanation than kneesovertoesguy! Thank you!

Omg I needed this for my skating

Many thanks... Learnt a lot... My left knee is not as strong as my right knee

super helpful mate. Thank you.

Very nice explaination of each version, Thank you very much.

Awesome breakdown. Makes it very intuitive. Thank you Graham!

Best explanation of these variations I've seen yet. 🙏👍

Awesome break down and rational. Thanks!

Thanks for this awesome explanation!

Finally a video explaining the difference! Thank you! 🙏

Great clear and concise explanation. Thanks! (subscribed)

Here before 100K subs! Great work! 🥇

That was an amazing explanation. Thank you so much.

Wow , fantastic video, so well explained and demonstrated. high 5 my friend . Greeting from Scotland 🏴󠁧󠁢󠁳󠁣󠁴󠁿

Thank you Sir!

Thanks for this

Brilliant... very well explained 💐💐many thanks

Wow! Great explanation! Thank you.

Great video and explanation Graham. Thank you.

Thanks so much for the detailed explanation I now know where to start 🙏xb

Gracias por traducir una parte al spañol. 🙌🏼

Very helpful!!!

Thank you!

great explanation of these 3 variations. does the same reasoning apply to doing lunges (and squats) on a plate/slant-board as well?

Fantastic explanation!

Thank you for clarifying

Nice video, thanks !!

Awesome, thank you!

Petersen is definitely hard. Tried it. I am good with poliquin at 10cm

👏🏻👏🏻👏🏻 thanks 🔥

Thank you brotha

Great explanation Graham!

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.

Excellent

Nice explanation and should height of the box increased first for progression or load weight.

Doing that with 295 on my back seems like a crazy goal honestly.

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.

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

Great video explaining the differences between each exercise. Do you think the Poliquin would be better for patello femoral pain?

Thanks for this overview! Can I do all variations even if I have knee arthrosis?

another benefit to each variation is improved 1 legged balance/strengthening

what shoes are you wearing? looks interesting, please share with the community

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

Thanks for the video! Which step up blocks are you using in the video?

Great and simple explanation. Thnx! How often doing the excercise?

Where do you buy the equipment for these step ups...Especially the poliquin one

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.

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!!

What are those adjustable things you are using?

Nice video, with these step ups varieties I’m guessing less hinging and a more upright posture to target more VMO ?

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?

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?.

Would this help chondromalacia ? Also sweet shoes where did you get them?

Aren't they really heal taps?

Who manufactures those stackable platforms you are using? Can you please post a link to where I can buy them?

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.

What shoes are you wearing? Look very flexible

Thai video is informative, but can someone explain how these are different than step downs? 🤔

Which 1 is best for rehabbing achilles tendonitis

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?

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?

Hi coach, would Peterson step be the most effective at improving vertical since it's the best version out of the three?

How high for the Peterson step?? 12inch? 8? 😃 Much love

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 if you got bad ankle range of motion AND weak knees lol?

Hey Graham. I’ve recently started doing the Peterson step up for my patellar pain, how often should I do that? Thank you!

What is the difference between a Peterson step and a sissy squat?

What are those platform things called that you’re standing on ? Do they stack on top of each other for more height ? Thanks

I was just wondering what kind of step up boxes those are. Where could I purchase something similar?

Great video. Where you find those step ups? Any links? .

Which step would you recommend for dunking?

Question, would pistol squats be superior to all of these?

does it matter if it's a 20 or 30 degree slant?

What are those step up mats called?

In the title of your video, shouldn't it be called, "Step Down...", and not "Step Up..."?

That knee guy didn't invent that exercise. It's been around for a long time, so calling it "Patrick" aint right. He himself started calling it "Patrick stepdowns", because he is dying to get something named after himself, and he can pissoff for trying to take credit for the invention of that step down.