Step-downs work the entire upper leg and buttocks in a functional, unilateral (one side at a time) fashion. This exercise challenges and improves balance, strengthening stabilizer muscles throughout the lower body. Placing the large muscles of the legs and hips under tension is a safe and natural method of stimulating anti-aging anabolic hormones responsible for a strong, lean physique.
Starting Position
1. Stand on the bench with feet hip width apart.
Technique
2. Transfer body weight onto the right leg, lean forward slightly at the hips and drop the left leg back off the bench.
3. Lower the body in a controlled manner, flexing the knee and hip of the right leg until the left foot contacts the floor.
4. Pushing off as little as possible with the left foot extend the hip and knee of the right leg. Switch legs and repeat.
5. Maintain a slight forward lean throughout the movement to counterbalance the back leg and keep tension on the working leg.
Target Muscle(s)
Legs (Quadriceps, Glutes and Hamstrings)
Secondary Movers and Stabilizers
Adductors (Inner Thigh) and Abdominals
Tips
- Keep head up and eyes forward.
- Maintain a neutral spine throughout.
- Distribute body weight evenly through the sole of the foot.