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Technique

  1. Start from standing on a low step with the lifted leg straight in front
  2. Perform a Patrick step by reaching one heel forward to touch the floor.
  3. Without resting the elevated foot step that same leg back into a Reverse lunge.
  4. Return to the initial upright standing position.

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Form tips

  • Try to keep the foot off the floor for every repetition
  • Keep the torso upright.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Glutes
  • Hamstrings
  • Quadriceps
  • Pelvis

Secondary

  • Hip adductors
  • Legs
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Iliacus
  • Psoas major

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Equipment

Ground (standing)
Ground (standing)

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Appears in

Joint movements
Kneeextension
Hipextension
trains stretches

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Regressions

e0k3

Reverse lunge

Novice
e19s

Quarter pistol squat touchdown

Novice
e0sr

Front-Staggered Squat

Novice
e07v

Pistol squat

Intermediate
e0e5

Pistol squat with leg raise

Intermediate
e0q5

Pigeon squat

Novice
w016

Lunge knee crunch

Novice
Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.