Poliquin Step-Ups
BWBodyweightUnilateralStrength
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The Poliquin Step-Up is a bodyweight strength exercise performed by stepping onto a sturdy box or bench with one foot, driving through the heel to lift the body upward while keeping the trailing knee tracking over the toes, then stepping down controlled. Its primary purpose is to build unilateral leg strength, improve balance, and enhance quad power for explosive movements. It mainly targets the quadriceps, with secondary engagement of glutes, hamstrings, and core stabilizers, making it ideal for athletes, rehab patients, or anyone addressing leg imbalances without equipment.
How to Perform Poliquin Step-Ups
- 1Stand facing a sturdy bench or box set at knee height (about 16-18 inches), feet hip-width apart, core braced, and hands on hips or at sides.
- 2Step forward with your right foot, placing the entire foot flat on the bench, keeping your knee aligned over your toes.
- 3Shift your weight forward and drive through your right heel to lift your body up, bringing your left knee up toward your chest.
- 4Exhale as you stand fully upright on the bench with both feet now on top, torso tall and hips squared forward.
- 5Inhale as you step back down with your left foot to the floor, controlling the descent to maintain tension in the right leg.
- 6Step your right foot down to return to the starting position, keeping your movement slow and controlled.
- 7Repeat for desired reps on the right leg, then switch to the left leg.
- 8Key form tips: Drive through the heel of the working leg only—avoid pushing off the back foot; keep your torso upright without leaning forward; control the lowering phase to prevent knee collapse. Common mistakes: Using momentum from the back leg, letting the knee cave inward, or choosing a box too high/low.