Alternating Step Down

ExRx.net > Exercises > Directory > Quads > Exercise

Alternating Step Down

Instructions

Preparation

Stand on bench or narrow platform, with feet side by side.

Execution

Step down with first foot to side of elevated surface onto floor. Stand back up on elevated surface by straightening upper leg and pushing body upward. Place foot to original position next to opposite foot. Step down and back up with opposite leg in same manner. Repeat by 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 in same alternating pattern or one leg at a time.
  • Dumbbell Step Down
  • Classification

     Utility: Auxiliary
     Mechanics: Compound
     Force: Push

    Muscles

    Target

    Synergists

    Dynamic Stabilizers

    Stabilizers

    Antagonist Stabilizers

    Main Menu | Exercise & Muscle Directory | Workout Templates