Poliquin Squat

The Poliquin Squat is a challenging unilateral leg exercise that focuses on stability, strength, and mobility. It involves standing on an elevated surface while lowering one leg to the ground, promoting muscle engagement in the working leg and enhancing balance.

Muscles Targeted:

  • Primary: Quadriceps, Glutes
  • Secondary: Hamstrings, Calves, Core Stabilizers

Equipment Needed:

  • Pair of Dumbbells
  • Raised Surface (Platform or Step)

Exercise Description:

  1. Setup: Stand on a raised surface with your feet hip-width apart, holding a dumbbell in each hand at your sides.
  2. Elevated Position: Ensure the raised surface allows your heels to hang off the edge.
  3. Weight Distribution: Shift your weight to one leg while lifting the other foot off the platform, creating a slight bend in the knee of the working leg.
  4. Lowering Phase: Slowly lower the lifted leg, extending it straight and allowing the heel to touch the ground.
  5. Depth: Aim to achieve a comfortable depth without compromising form, feeling a stretch in the working leg.
  6. Controlled Ascent: Press through the heel of the working leg to return to the starting position.
  7. Repeat: Perform the desired number of repetitions on one leg before switching to the other leg.


  • Keep the core engaged throughout the exercise to enhance stability.
  • Maintain a straight back and avoid excessive forward lean.
  • Control the descent and ascent of the lifted leg to emphasize muscle engagement.
  • Start with a lighter weight to master the movement before progressing to heavier dumbbells.


  • Bodyweight Poliquin Squat: Perform the exercise without dumbbells to focus on bodyweight resistance.
  • Progressive Heights: Adjust the height of the raised surface to increase or decrease the difficulty.


  • Develops unilateral leg strength and stability.
  • Targets the quadriceps, glutes, and hamstrings.
  • Enhances balance and proprioception.

Incorporate the Poliquin Squat into your leg training routine to build unilateral strength, improve balance, and challenge the lower body muscles in a unique way.