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.