Movement overview

The Poliquin Step-Up is a lower body exercise that targets the quadriceps, glutes, and hamstrings. It is performed with a focus on controlled movement and balance, enhancing knee stability and strength. This exercise is named after Charles Poliquin, a renowned strength coach, and is particularly effective for athletes looking to improve their leg power and knee health.

Step-by-step cues

1. Stand facing a bench or step with your feet hip-width apart.
2. Place one foot on the bench, ensuring your entire foot is flat and stable.
3. Push through the heel of the foot on the bench to lift your body upward.
4. Keep your torso upright and avoid leaning forward excessively.
5. Bring the trailing leg up to tap the bench lightly without placing weight on it.
6. Lower the trailing leg back to the ground in a controlled manner.
7. Repeat for the desired number of repetitions before switching legs.

Technical tips

• Ensure the bench or step is at a height where your knee is at or slightly below hip level when stepping up.
• Focus on pushing through the heel of the working leg to engage the glutes effectively.
• Maintain a neutral spine throughout the movement to prevent lower back strain.
• Control the descent to maximize muscle engagement and prevent injury.
• Start with body weight and progress to holding dumbbells as you become more comfortable with the exercise.
• Keep your core engaged to aid in balance and stability during the movement.