Poliquin Step Up

ExercisesGeneral Training
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The Poliquin step up is a VMO-centric exercise. It is a scaled down version of the Peterson step up which has the athlete balancing on the ball of the foot. Using a slant board is preferable, but placing the heel on a weight to create a similar angle is an effective method of adapting when no slant board is available.

 Cues:

  • Keep the torso vertical and squat straight down

  • Flex the toe up on the non-working leg

  • Bend until the knee reaches approximately 30 degrees

  • Pause and smoothly change directions squeezing the quad intentionally as you do so

Scale: 

  • Hold onto a support to assist with balance and reduce load as needed

Errors:

  • Shifting the hips back like a regular squat

  • Bending deeper than 30 degrees

  • Moving quickly and flailing around

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Straight Leg Dumbbell Deadlift with Toes Up
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