ZULTA
NL Join the waitlist

Quads

Poliquin Step Up

The Poliquin Step Up is a strength exercise with dumbbells for your quads. Share of the load in the Zulta muscle model: quads (vastus medialis) 25%, quads (vastus lateralis) 19% and gluteus maximus 14%.

Level: IntermediateEquipment: DumbbellMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Place a slant board or small wedge on a low step so the heel sits higher than the toes.
  2. Stand on the wedge with one foot, the other leg hanging beside the step, holding light dumbbells.
  3. Bend the standing knee forward over the toes and lower until the free heel lightly touches the floor.
  4. Straighten the standing knee fully to rise back up.
  5. Finish all reps on one leg, then switch.

Tips

  • Keep the torso upright so the knee, not the hip, does the work.
  • Move slowly and lock the knee fully at the top.

Common mistakes

  • Resting weight on the free heel at the bottom.
  • Hinging the hips back to take load off the knee.
  • Letting the knee fall inward.

Muscles worked by the Poliquin Step Up

  • Quads (vastus medialis) Primary25%
  • Quads (vastus lateralis) Primary19%
  • Gluteus maximus Secondary14%
  • Gluteus medius Secondary12%
  • Quads (rectus femoris) Secondary8%
  • Hamstrings (biceps femoris) Minor5%
  • Hamstrings (semitendinosus/-membranosus) Minor4%
  • Adductors Stabilizer4%
  • Calves (soleus) Stabilizer4%
  • Obliques Stabilizer3%
  • Calves (gastrocnemius) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Heel raised, knee travelling far forward: quad dominant. Driving up onto a box with one leg: quads and glute max of the lead leg, glute medius to hold the pelvis level.

Poliquin Step Up alternatives

Same equipment

Different equipment

Easier

No equipment

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Poliquin Step Up work?

Mainly the quads (vastus medialis) and quads (vastus lateralis). The gluteus maximus, gluteus medius and quads (rectus femoris) assist.

Is the Poliquin Step Up good for beginners?

The Poliquin Step Up is rated intermediate. If you are new, learn the Box Step Down first and build up from there.

What is a good alternative to the Poliquin Step Up?

For example the Box Step Down, Peterson Step Up and Barbell Step Up. They train mostly the same muscles, some with different equipment.

Sources

  • Simenz et al. 2012, JSCR 26(12):3398-3405 (loaded step-up variations)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist