How to Do Poliquin Step-Ups Using a Slant Board (and Why You Should)

If you’ve been around strength training or knee rehab circles, chances are you’ve heard of Charles Poliquin. One of his lesser-known but insanely valuable contributions? The Poliquin Step-Up.

This movement targets the VMO (Vastus Medialis Oblique), a key muscle for knee stability that often gets overlooked. Add a slant board into the mix, and you’re creating the perfect storm for quad strength, knee health, and bulletproofing your joints.

Here’s how to do it right.

What You Need:

• A Slant Board (10–24° incline works well)
• A step, box or raised surface
• Optional: light weights or bodyweight for resistance

How to Set It Up:

1. Stand in front of a slant board, facing downhill.
2. Place one foot on the slant board, heel elevated, toes pointing down the slope. This is your rear leg.
3. The lead leg (front leg) is flat on the ground or on a small step in front of you — this leg does no pushing.
   

Step-by-Step Technique:

1. Start in a split stance, with your rear foot on the slant board, and your front leg flat on the ground ahead of you.

2. Slowly lower your rear knee straight down towards the ground, keeping your heel elevated and knee tracking over toes.

3. Lightly touch your rear knee to the ground (or just above).

4. Drive back up using only the slant board leg — your front foot is just for balance, not for pushing off.

✅ Reps: Start with 3 sets of 8–12 per leg
✅ Tempo: Emphasise a 3–4 second eccentric (lowering) phase

Why Use a Slant Board?

The elevated heel on the slant board biases the movement toward your VMO and quad. It places the knee in a mechanically advantageous position to strengthen the often underdeveloped inner quad and improve knee tracking — especially critical for ACL and patella health.

Benefits of Poliquin Step-Ups on a Slant Board

• 🦵 Targets the VMO, essential for knee stability

• 📈 Builds quad strength without heavy loads

• 🛡️ Supports ACL, patella and meniscus health

• 💥 Improves knee tracking and squat mechanics

• ✅ Great for rehab, prehab, or warm-up routines

Common Mistakes to Avoid

❌ Pushing off the front leg (defeats the purpose)

❌ Letting the knee cave in (valgus)

❌ Rushing the movement — control is everything

❌ Using a slant board that’s too steep before your ankle mobility is read

Where It Fits in Your Training

Poliquin Step-Ups are incredibly versatile. You can use them:

• In a warm-up or activation phase before squats or sport
• As part of a rehab program for knee injuries
• As a quad accessory movement in a lower-body strength session
• On recovery days to pump blood into the knees without loading the spine

Final Thoughts

The Poliquin Step-Up isn’t a flashy movement, but it’s one of the most effective for building bulletproof knees. Add a slant board and you’re unlocking deeper ranges, greater VMO tension, and more carryover to everyday performance.

It’s a small tweak with big returns.