Poliquin Step Up
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Bodyweight
HOW TO PERFORM
- Stand side-on to a low step with one foot on it, its heel raised on a thin plate, and the other leg hanging beside the step.
- Push the knee forward over the toes and lower the free foot toward the floor beside the step, keeping the hips level.
- Stop just before the free heel touches the floor.
- Drive through the working foot and straighten the knee fully to return to the top.
- Finish the reps, then turn around and work the other leg.
FORM TIPS
- The raised heel lets the knee travel far forward, which keeps the work in the front of the thigh.
- Lock the knee out fully at the top of every rep.
TARGET MUSCLES
Primary
- Quads
Secondary
- Glutes
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.