Classification
| Utility: | Basic or Auxiliary |
| Mechanics: | Compound |
| Force: | Push |
Instructions
Preparation
Stand facing side of bench, step or platform.
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.
Easier
Using shorter bench or step will make this movement easier. Height shown in demonstration clip may be appropriate for deconditioned individuals.
Harder
For greater challenge, use taller bench or box. Barbells and Dumbbells can also provide additional resistance.
Muscles
- Gluteus Maximus
- Adductor Magnus
- Soleus
- Gastrocnemius (second leg)
- Hamstrings
- Gastrocnemius (first leg)
