Instructions
Preparation
- Stand very close to bench to one side. Place nearest foot on opposite side of bench.
Execution
- Stand on bench 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 bench 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
- Gluteus Maximus
- Adductor Magnus
- Soleus
- Gastrocnemius (Following Leg)
- Hamstrings
- Gastrocnemius (Lead Leg)