Box Bodyweight Patrick Step

1. Starting Position:

   • Stand upright on the step or box with your feet shoulder-width apart.

   • Ensure your body is balanced, with your hands resting on your hips or at your sides.

2. Movement:

   • Shift your weight to one leg (the leg that will remain on the step).

   • Slowly lift the other leg and extend it forward, lowering your heel toward the ground just in front of the step.

   • Keep your standing knee slightly bent to avoid locking it.

3. Lowering the Leg:

   • Lower your extended leg until your heel touches the ground. You should feel a stretch in the hip flexor of the leg that is stepping down.

   • Hold this position for a moment to engage your muscles.

4. Return to Starting Position:

   • Push through your front heel to lift your leg back up towards the step, returning to the starting position.

   • Repeat the movement for a specified number of repetitions (e.g., 10-15 reps).

5. Switch Sides:

   • Once you complete your reps on one leg, switch to the other side and repeat the same steps.

Tips:

• Maintain good posture throughout the movement; keep your back straight and chest lifted.

• Focus on controlled movements rather than rushing through the exercise.

• If you're new to this exercise, start with a lower step and gradually increase the height as you become more comfortable.