Almost a decade ago, a retired Soviet hammer thrower came to the conclusion that traditional forms of squatting were not the best way to strengthen the muscles of the thighs and hips. Many in the Soviet Union considered this heresy, as the squat was the king of leg training in that country just as it was, and is still, in the United States.

Ten years ago, the full squat was the foundation of exercise programs for almost all elite athletes in the Soviet Bloc nations, whether they were weightlifters or not. Soviet athletes – be they wrestlers, runners, fencers, soccer player or swimmers – all squatted. But because the retired hammer thrower had won the gold medal in the 1976 Olympic Games and because he was a respected graduate of the Central Institute for Physical Education and Sport in Moscow, his opinions were taken seriously. His name: Anatoly Bondarchuk. His studies led him to conclude that a particular form of what we’ll call the high step-up had two significant advantages over the standard back squat. Bondarchuk concluded that high step-ups, firstly, produce greater gains in thigh and hip power and secondly, cause fewer injuries.