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Knee over toe, loaded

Poliquin step-up

Medium4 minA step

Movement guide

Poliquin step-up

DemandMedium
Equipment requiredA step
Muscle focusNot yet classified

Loading the 3D figure…

Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Existing guide · editorial review pending. Clinical review is pending.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

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.

Make it easier or harder

Choose a version that fits your control and comfort.

Easier option

Low step-up demonstrated on the 3D figure3D demoLow step-upBeginner · A step

Similar move, beginner grade.

This move

Poliquin step-up demonstrated on the 3D figure3D demoPoliquin step-upIntermediate · A step

Intermediate grade.

Harder option

Skater squat demonstrated on the 3D figure3D demoSkater squatAdvanced · No equipment

Suggested next step, advanced grade.

The dose

2 sets of 8 slow reps per side

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.

Use a lower step and hold a wall for balance.

Raise the step gradually, or slow the lowering phase to four seconds.

Where this comes from

evidence · emergingGraber 2023 · A more forward shin shifts a squat's work towards the knee

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

Pairs well with

Quad + tendon, zero impact

Backward walking

Walking backward changes the coordination and loading demands of walking. Added to rehabilitation for knee arthritis it helped pain and function in trials, but it was no better than walking forwards when the two were compared, so it is one useful option rather than a cure; use a clear space and suitable balance support.

→ 5 to 10 minutes, most days

Easy8 minevidence · emergingbackward walking trials in knee arthritis (Lin 2026 meta-analysis of 13 trials; Alghadir 2019; Goonasegaran 2022)

Knee over toe, loaded

Patrick step-down

Stand on a step, reach the free heel slowly toward the floor in front, and press back up through the standing leg. Slow single-leg step-downs are a staple of patellofemoral rehab, and the knees-over-toes entry point for building the knee's forward range.

→ 2 sets of 8 slow reps per side

Medium5 minevidence · strongpatellofemoral rehab trials

What it works

Muscles

Works the knees. Individual muscles are not yet classified.

Equipment

A step

Level

Intermediate. See the easier and harder options above.

Guides that use it

Browse more

Questions people ask

What muscles does the Poliquin step-up work?

It works the knees.

What equipment do I need for the Poliquin step-up?

A step.

Is the Poliquin step-up good for beginners?

It is graded intermediate. If it is too hard right now, start with the Low step-up.

What is an easier alternative to the Poliquin step-up?

Try the Low step-up or the Step-up. It works similar muscles at a lower grade.

How do I make the Poliquin step-up harder?

Progress to the Skater squat or the Pistol squat. Follow that guide’s technique and any stated timing.

One move is a start. A thread is better.

Find your thread →All knees moves

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