Step-down

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Step-down

Instructions

Preparation

Stand with one foot on bench or elevated surface. Position foot on elevated surface to side, forward of straight knee.

Execution

Stand on bench by straightening leg and pushing body upward. Step down returning foot off of bench to floor and epeat. Continue with opposite position.

Comments

Keep torso upright during exercise. Knee of exercised leg should point same direction as foot. Exercise can also be performed by placing travelling foot onto and off of bench next to foot of exercised leg (See demo). Park bench, picnic table and other elevated surfaces can also be used instead of a bench.
 
Weighted versions of this exercise would normally be considered auxiliary in context of other basic exercises (ie: Barbell Squat, Sled Leg Press). However, in the context of 'body weight' only program, this exercise can be considered basic.

Easier

Using shorter bench or step will make this movement easier. Arm can also assist.

Harder

For greater challenge, use taller bench or box. Barbells and Dumbbells can also provide additional resistance.

Classification

 Utility: Basic or Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

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