Poliquin Step-Up
exercise_detail.body_part: enums.body_part.LEGS
exercise_detail.description
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.
exercise_detail.how_to_perform
- Stand facing a bench or step with your feet hip-width apart.
- Place one foot on the bench, ensuring your entire foot is flat and stable.
- Push through the heel of the foot on the bench to lift your body upward.
- Keep your torso upright and avoid leaning forward excessively.
- Bring the trailing leg up to tap the bench lightly without placing weight on it.
- Lower the trailing leg back to the ground in a controlled manner.
- Repeat for the desired number of repetitions before switching legs.
exercise_detail.what_muscles_work
exercise_detail.primary_muscle:
exercise_detail.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.