Poliquin Step Down

Muscle Groups Involved

There were no muscle groups associated with this exercise.

Highlights

Always warm up before performing the Poliquin Step Down.
Do not perform this exercise if it produces any pain at all.
Step down forwards as if walking down the stairs.
Pause briefly without touching the floor and return to the starting position.

Description

The Poliquin Step Down was named after Charles Poliquin, a renowned strength coach and proponent of high-performance training methods. Poliquin popularized this exercise as part of his emphasis on improving lower body strength, knee health, and overall athletic performance. It strengthens the quadriceps, improves knee stability, and enhances mobility in the ankle. To perform the Poliquin Step Down, start by standing on an elevated surface with one foot. Brace your abs and act as if you are trying to step down and forwards as if walking down stairs. Lower yourself until you feel tension in your standing leg quadriceps and cannot go any lower. Stop if you experience any pain of any type. Pause briefly in this lowered position before pushing back up to the starting position. Repeat for the desired number of repetitions.

Common Mistakes

Do not push through pain. Do not bounce at the bottom. Do not step down ful

Do not push through pain. Do not bounce at the bottom. Do not step down fully and step back up. Do not hyperextend the knee of the standing leg. Do not step down to the sides. Instead step forwards. Try to keep your heel down throughout the exercise but as you go deeper with your step, you may need to let your heel come up a little.

Pro Tips

Always warm up before performing the Poliquin Step Down. Avoid any pain. Do

Always warm up before performing the Poliquin Step Down. Avoid any pain. Do not perform if this causes any discomfort in your knee. Imagine pulling yourself towards the floor instead of allowing your leg to relax enough to let you “fall” to the floor. This extra control will help make the exercise more effective and comfortable.

Purpose

The Poliquin Step Down is used to strengthen the quadriceps, improve knee s

The Poliquin Step Down is used to strengthen the quadriceps, improve knee stability, and enhance mobility in the ankle.

Form

Your standing foot should be flat on the surface. Your front leg should be

Your standing foot should be flat on the surface. Your front leg should be stepping forwards as if walking down the stairs. You can hold on for balance if necessary but it is preferable to work on your balance over time to not need the support.

Additional Names

Peterson Step Down