Poliquin Step-Up (DBs)
The Elite Hockey Drills app builds drills like this into your personalized off-ice program, week by week. Your first week is free.
How to Do It
Stand facing a step (15-20cm high) with one foot on the step, heel at the edge. The other foot hangs off the back — this is the non-working leg. Lower the hanging heel toward the floor by bending the step knee. Descend until the hanging heel barely touches the floor. Drive back up through the step heel to standing. All reps one leg before switching. Feel it in the inner quad.
Why It Works
The Poliquin step-up (also called the Bulgarian step-up) specifically targets the VMO (vastus medialis oblique) — the teardrop quad muscle that stabilises the knee cap during the skating knee-bend. Charles Poliquin developed it for hockey players specifically. Weak VMO is directly linked to patellar tracking issues and ACL injury. This exercise addresses the VMO in isolation better than any other movement.
Hockey Transfer
Directly targets the VMO — prevents knee injuries common in hockey. Three sets × 8 per leg with dumbbells. Slow tempo, full ROM, both legs balanced.
Coaching Cues
- "Low box"
- "Step up on toes"
- "Drive through heel"
- "Feel inner quad contract"
Common Mistakes
Step too high — reduces VMO isolation. 15-20cm is the optimal height. Pushing off the hanging foot — all work from the step leg. Not going low enough — the descent must be sufficient to fully load the VMO. Going too fast — slow, controlled movement maximises VMO activation.
Progression / Regression
Add dumbbells or a weight vest as bodyweight becomes easy.
Terminal knee extension (TKE) with band — even more isolated VMO activation.
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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