The Poliquin step-up is a single-leg, VMO-focused step-up onto a low box with the heel elevated, driving the knee forward over the toes. Named after strength coach Charles Poliquin, it's a knee-over-toes builder used within the ATG method — here's how to do it with good form, the muscles it works, the mistakes to avoid, and how to program it.
The Poliquin step-up is a single-leg, knee-dominant step-up onto a low box with the heel elevated, which lets the knee travel forward over the toes to emphasize the quadriceps — especially the VMO (the teardrop quad above the knee) — with the glutes assisting. It's named after the late strength coach Charles Poliquin, who used it to target the VMO, and it's now widely used within the ATG (knees-over-toes) method popularized by coach Ben Patrick. Keep the box low, drive the knee forward, step up under control, and lower slowly.
The heel-elevated setup drives the knee forward over the toes, which loads the quads through a deep knee angle and emphasizes the VMO. The glutes assist as you stand up onto the box.
| Role | Muscles | What they do in the lift |
|---|---|---|
| Primary mover | Quadriceps (VMO emphasis) | Extends the working knee to step up onto the box |
| Assisting | Gluteus maximus | Helps extend the hip as you rise |
| Stabilizers | Adductors, calves, core | Keep the knee tracking and the body balanced on one leg |
Step-by-step form for the Poliquin step-up. If you're new, keep the box low and start with bodyweight.
If you want to train the same knee-over-toes pattern with a different setup or emphasis, these are the common swaps:
The Poliquin step-up fits leg day or a knee-focused warm-up as part of the ATG (knees-over-toes) method from coach Ben Patrick — building on the VMO work first popularized by strength coach Charles Poliquin. General starting points:
| Goal | Sets × reps | Notes |
|---|---|---|
| Build the range | 2–3 × per leg | Low box, bodyweight, slow control, stop short of pain |
| Strength & size | 3–4 × per leg | Add light dumbbells once bodyweight reps are clean; keep the knee tracking forward |
| Frequency | 1–2× / week | Progress by earning more range first, then load or reps |
Pair it with the ATG split squat and the Patrick step for a full knees-over-toes lower-body block.
Log every Poliquin step-up set — box height, reps, and any load — in LiftHero, and it charts your progressive overload and flags personal records so you can watch your range and strength climb over the weeks. You can add warm-up sets, note left vs right, and drop the movement into a saved routine so it's ready the next time you train. LiftHero records what you log; it doesn't diagnose your form.
It primarily trains the quadriceps with a strong emphasis on the VMO (the teardrop quad above the knee), because the heel-elevated setup drives the knee forward over the toes. The glutes assist as you stand up.
It's named after the late strength coach Charles Poliquin, who used heel-elevated, knee-forward step-ups to target the VMO. It's now widely used within the ATG knees-over-toes approach popularized by Ben Patrick.
Start low. A low box lets the knee travel forward through a controlled, pain-free range without overloading the joint. Raise the box only once you can perform clean, comfortable reps.
No. Bodyweight is plenty to start while you build the range and control. You can add light dumbbells as a progression once your form and range are solid.
A few working sets per leg of moderate reps is a common starting point. Progress by earning more range and control first, then adding load or reps over time.
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This guide is educational and not medical advice. Consult a qualified coach or medical professional before starting or changing a training program, especially if you're new to lifting or returning from injury. LiftHero is independent and not affiliated with, endorsed by, or sponsored by Ben Patrick, ATG, or Athletic Truth Group; names are used descriptively for identification only.
By Meitar Lazimi, founder of LiftHero · Last updated July 9, 2026.