If you are into fitness then my friend you have arrived at the right place. In this article we will discuss the Poliquin Step Up, step to perform the exercise of using the equipment and you will also learn about the various benefits that the equipment provides to you.
What is the Poliquin Step Up
The Poliquin step up is a variation on the single leg step up where you step down from an elevated platform and then back up again, lifting your heel in the process. You may do this by using a slant board or by placing an object (such a barbell plate) on top of a low step box.
Your height and the required range of motion in your knees will determine the ideal height. The goal isn’t to totally bend at the knee from a tremendous height, though, as this isn’t a deficit single leg squat. Rather, aim for a knee bend that is 30 degrees. To obtain a ballpark idea, we found that if the heel of your non-working leg is in the beginning position approximately 2-3 inches above the floor, this feels about appropriate. To best fit your unique training needs, you might wish to gradually raise or reduce this.
How to Perform exercise using the Poliquin Step Up
After you had learned about Poliquin Step Up,Now we will tell you about steps to perform the exercise of using the equipment are:-
- A weight plate or slant board should be placed atop an elevated surface, such as a low step box.
- As you place your left foot on the slant board or weight plate to elevate your heel, your right foot should hang off the raised surface unsupported.
- Stretch the toe of your right leg upward while keeping your body straight.
- Bending your left knee should cause your right foot to come to rest on the ground. The heels of your right and left feet should be in line.
- The goal is to slightly bend your left knee over your left toes.
- Take a brief break before tensing your quadriceps to extend your left leg and get back to the beginning position.
- If you are having trouble with your balance, you might wish to do the exercise close to a wall for support.
Benefits of using the Poliquin Step Up
Given below are the few benefits of using the equipment are :-
- VMO Strength: The quadriceps’ VMO muscle is essential for extending the knee and giving the knee joint general stability. This ultimately indicates that knee-related mishaps are a sure thing when there is a poor VMO. Even while regular lower body motions may stimulate and engage your VMO, integrating an activity like Poliquin Step Ups into your training routine will guarantee that this muscle receives the attention it needs.
- Core Stability and Balance: Poliquin Step Ups are a single leg exercise, thus strengthening each leg independently and through unilateral training is beneficial. According to Charles Poliquin, structural balance is an important quality that applies to opposing muscle groups as well as both sides of the body. Single-leg exercises serve to improve balance and core stability in addition to correcting muscle imbalances.
- Unilateral: Each side is trained independently when performing the Petersen Step Up exercise. This keeps one side from compensating too much for the other. Including some single leg variants is undoubtedly a great idea if your leg workout comprises of bilateral movements like leg presses, deadlifts, squats, and other exercises.
- Balance: Because this exercise is unilateral, it also calls for a high degree of stability and balance, particularly as you raise your heel. Incorporating these kinds of qualities into your workouts can also improve your general functional mobility, since they are essential for good aging. Don’t worry if you’re having trouble staying balanced; just grab a wall for support and begin on a low, elevated area before gradually making your way up.
- Hypertrophy: Individuals seeking to enhance their inner front quadrant’s hypertrophy (muscle growth) may find Petersen Step Ups to be an effective means of isolating the VMO, which can aid in knee injury recovery and prevention.
In conclusion
The Poliquin Step Up is a single-leg exercise emphasizing VMO strength, core stability, and balance. Its unilateral nature promotes structural balance, preventing overcompensation. Ideal for targeting the VMO, it aids in knee injury prevention and hypertrophy. Including this exercise enhances overall functional movement and supports healthy aging.
