Petersen Step Ups
“Petersen Step Ups" were initially created by me backin 1985 when I was working full time as the Travelling Physiotherapist/Fitness Coach for Alpine Canada Alpin. They were designed to address knee and hip stability issues the World Cup Skiers were having following post knee injury. There purpose is to improve the strength, stability and firing control of both the Vastus Medialis and the Gluteus Medius. Essentially, they are a 45 Degree Back Lateral Step Up onto a low step.
Performing the Petersen Step Up
- Start by standing beside a low step.
- Step back laterally at about a 45-degree angle so that the foot on the low step’s toe is in line with the heel of the foot on the floor.
- Next rock your hips backwards at a 45-degree angle allowing the foot on the floor to move up into dorsiflexion (toes off ground) to facilitate the movement
- The rear foot should remain flat and rock back until you can see your toes below your knee
- Then perform the step up into full knee extension and then step back
The exercise progressions are as follows:
- Assisted Petersen Step Ups where you have external support and using only body weight.
- Progress to unassisted with body weight (shown in photos)
- Further progress to light dumbbells in one or both hands.
- As stability and control of both knee and hip improve you can gradually increase the height of the step provided that correct form is maintained.
Petersen Step Ups were recently published in Chapter 39 Strength and Conditioning of the Hips and Core (Practical Applications) in the book Tennis Medicine-A Complete Guide to Assessment, Treatment and Rehabilitation (2019) Springer Books
