How to Do the Poliquin Step Up: A Guide to Bulletproof Your Knees
Table of Contents
What is the Poliquin Step Up?
The Poliquin Step Up (often referred as the Patrick Step Up) is a single-leg exercise that focuses on controlled movement to strengthen your quadriceps, glutes, and stabilizing muscles.
How to Do the Poliquin Step Up
Stand on a sturdy box or step with one leg (the active leg) firmly planted. The other leg should hang off the edge, with toes pointed upward at a 45° angle to keep it engaged.
Ensure your active leg is ready to do the work, as this is key to the exercise’s effectiveness.
Slightly hinge at your hips and look down just a bit to avoid arching your back. Keep your chest in a natural position, not overly upright, to maintain proper spinal alignment.
Keep your core engaged to stabilize your body throughout the movement.
Slowly lower your body by bending the knee of your active leg, as if descending a staircase. Your free leg should remain engaged, with the heel lightly tapping the ground at the bottom.
Focus on a controlled descent to maximize muscle activation and avoid rushing.
Here’s the critical part: don’t push off the ground with your free leg. Instead, drive through the heel of your active leg (on the box) to return to the starting position.
Keep your knee slightly open to ensure clearance and maintain balance.
Benefits of the Poliquin Step Up
The Poliquin Step up builds single-leg strength, stability, and endurance in the lower body muscle groups. It improves hip and knee stability by requiring a controlled descent and ascent, keeping proper alignment with a slight hip hinge. Engaging the non-working leg and core enhances body control and posture, reducing injury risk. The slow, deliberate movement also boosts mental focus and maximizes muscle work for better strength and functional fitness.
