Alternating Step Down

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Alternating Step Down

Instructions

Preparation

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

Execution

Stand on elevated surface by straightening first leg and pushing body upward. Place foot of second leg next to first foot. Step down with first foot to opposite side of elevated surface onto floor. Continue with opposite sequence alternating between sides.

Comments

Keep torso upright during exercise. Stepping knee should point same direction as foot. A modest degree of knee rotation occurs during this movement. See Controversial Exercises and Rotary Force in Squat Analysis.

Easier

Using shorter bench or step will make this movement easier.

Harder

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

Classification

 Utility: Auxiliary
 Mechanics: Compound
 Force: Push

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

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