Eccentryx / Exercise Atlas / legs
Knee-over-toe step-up
Elevated step, drive the knee past the toes on the way up, controlled down.
Muscles
- Primary
- quads
- Supporting
- glutes, calves
Mechanics
- Pattern
- squat
- Equipment
- bodyweight
- Geometry
- 90° Alignment
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Quad load increases as the knee travels forward; no pain at the joint.
- Progression
- Add dumbbells or a barbell as control improves.
- Regression
- Lower step height until knee tracking is confident.
Watch for
- Keeping the knee behind the toes (removes the stimulus)
- Pushing off the back foot
- Dropping the hip on the descent
Substitutions
- Bulgarian split squat
- Goblet squat
- Leg extension (3s eccentric)