Kysero
Try for free

Quadriceps · Intermediate

Body Weight Poliquin Step Up

Heel-elevated low step-up/step-down emphasizing a steep forward shin angle and controlled quadriceps-dominant knee extension.

View instructionsAll exercises
Back to all exercises
Body Weight Poliquin Step Up demonstration

Exercise overview

Training details

QuadricepsCalvesCore

Equipment

Box

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand on a low stable platform with the working foot supported and its heel elevated on a firm wedge.
  2. 02Let the free leg hang in front and keep most of the load on the working forefoot and supported heel.
  3. 03Bend the working knee forward to lower the free heel lightly toward the floor.
  4. 04Straighten the working knee to raise the body without pushing from the free foot.
  5. 05Repeat through the same small controlled range before changing sides.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBody Weight Patrick Step DownRelated variationBody Weight Knees Over Toes Step UpRelated variationBarbell Patrick Step DownRelated variationBody Weight Lateral Step DownRelated variationBody Weight Step Up

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteReverse LungeComparable substituteBulgarian Split SquatComparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteDouble Leg Butt Kick JumpComparable substituteDumbbell RDL to Jump Shrug

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder