Instructions
Preparation
- Stand facing side of bench. Position bar on back of shoulders and grasp barbell to sides.
Execution
- Place foot of first leg on bench. Stand on bench by extending hip and knee of first leg and place foot of second leg on bench. Step down with second leg by flexing hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. Repeat first step with opposite leg alternating first steps between legs.
Comments
- Keep torso upright during exercise. Lead knee should point same direction as foot throughout movement. Stepping distance from bench emphasizes Gluteus Maximus; stepping close to bench emphasizes Quadriceps.
Classification
Utility: Basic or Auxiliary Mechanics: Compound Force: Push
Muscles
- Gluteus Maximus
- Adductor Magnus
- Soleus
- Gastrocnemius (second leg)
- Hamstrings
- Gastrocnemius (first leg)