A Poliquin step up is an exercise that only requires an Exercise Step, making it a great addition to a home workout or crowded gym. It tests unilateral leg strength as well as stability. It is named after strength coach, Charles Poliquin, who is one of the most successful coaches in history and was a key influence is shaping modern day strength and conditioning. Whilst this exercise has a noticeably short range of movement, it is one of the most effective exercises that you can incorporate into your gym or training regimen.

How Do You Perform Poliquin Step Ups?

• Stand with one foot on an exercise step or a Short Plyo Jump Box with your heel elevated. You can use small plates to elevate one foot on the surface.

• Bend the elevated leg, allowing your free leg to tap the ground with the heel.

• Push through the heel of your elevated foot to lift your body upwards. Both your knee and hip should extend, however, make sure the opposite leg remains straight, dorsiflexed, and hovering over the ground in front of or next to the box.

• Pause at the bottom and then slowly return to the starting position whilst squeezing your quadriceps muscles.

• Repeat for 15-20 repetitions on each leg.

• You can hold a pair of Dumbbells if you want to increase the strengthening benefits of this exercise.

Benefits of Poliquin Step Up

One key benefit of the Poliquin step up is the increase in knee stability and the prevention of knee injuries, as well strengthening your leg muscles too. Moreover, with this exercise being unilateral in nature it will also increase your balance and coordination since you will be training each leg independently. Fixing muscular imbalances will help you obtain optimal body function and improve overall gym performance.

Who Would Benefit from Doing Poliquin Step Ups?

If you have ever suffered with knee pain before, then chances are your vastus medial is oblique muscle needs strengthening. Performing the Poliquin step up will help bulletproof your knees by providing overall stability to the knee joint. Moreover, for those with muscular imbalances, this exercise would aim to fix that due to strengthening each leg separately. Lastly, for those wanting to gain a stronger core, this intermediate exercise will challenge you to engage your core muscles to balance successfully.

The Poliquin step up is where strength meets stability. An overlooked, yet valuable exercise that will strengthen your lower body and improve your core strength, balance, and stability. It should be an essential part of your training programme to improve both athletic performance and functional fitness.

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Tags: Equipment > Exercise Steps ; Exercise Type > Strength