Knee over toe, loaded

Poliquin step-up

Step up onto a low platform with the heel of the working foot down and the knee travelling forward over the toes. The complement to the step-down: it builds the same forward range in the lifting direction.

How to do it

1. 01Stand facing a low step, low enough that your heel stays down throughout.
2. 02Place one whole foot on the step, letting the knee travel forward over the toes.
3. 03Press through that whole foot to rise, keeping the other leg passive rather than pushing off.
4. 04Lower slowly to the floor; eight reps, then switch sides.

Mistakes that waste your reps

• ×Pushing off the trailing foot, which lets the working leg avoid the work.
• ×Choosing a step so high the heel lifts or the torso pitches forward.
• ×Dropping back down instead of lowering under control.

Where this comes from

Discomfort that eases as you move is normal; pain that sharpens is a stop sign. If this area is injured or persistently painful, a clinician outranks this page.

Written by Kyle Jenkin · updated August 31, 2026 · how we grade evidence

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