Poliquin Step Up Weighted on Medium Step with Heel Raise
- Beginner
- Quadriceps
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Setup instructions
1) Start standing on the narrow end of the step
2) Elevate one heel using a weight plate or the 'riser' from a deck step box
3) Hold a dumbbell in one or both hands
4) Flex the toe up on the foot thats not elevated.
Perform instructions
1) Lower the straight leg heel towards the floor.
Keep the core tight and the hip girdle completely level throughout the exercise.
2) You do not have to touch the floor with the heel if this compromises the level of the hips
3) Press into the ball of your standing foot to return to the start position.
4) Repeat for the required reps then change sides.
Anatomy
Equipment
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Health benefits
Recovery · Muscular Endurance · Flexibility
Skills
Balance · Coordination
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