Self-assisted Step-down
The Self-assisted Step-down primarily works the Gluteus Maximus, Rectus Femoris, with secondary activation of the Adductor Magnus, Gastrocnemius (Medial), Gluteus Maximus, Rectus Femoris, Soleus and stabilizer support from the Erector Spinae, External Obliques, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum. It is a band compound exercise at beginner difficulty.
The Self-assisted Step-down is a beginner compound exercise performed with band, following a hinge movement pattern. It primarily targets the Gluteus Maximus, Rectus Femoris, with secondary engagement of the Adductor Magnus, Gastrocnemius (Medial), Gluteus Maximus, Rectus Femoris, Soleus. This is a bilateral pushing movement, meaning both sides work together to generate force.
A band compound push exercise targeting the Gluteus Maximus and Rectus Femoris.
| Equipment | Band |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Hinge |
| Force | Push |
| Laterality | Bilateral |
| Primary | Gluteus Maximus, Rectus Femoris |
| Secondary | Adductor Magnus, Gastrocnemius (Medial), Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
The Gluteus Maximus, and Rectus Femoris are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Adductor Magnus, Gastrocnemius (Medial), Gluteus Maximus, Rectus Femoris, and Soleus act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, External Obliques, Gluteus Medius, and 2 other muscles act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gastrocnemius (Medial) (calves)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
How to Perform
Preparation
- Stand with one foot on bench or elevated surface.
- Position foot on elevated surface to side and forward of straight knee.
Execution
- Stand on bench by straightening leg and pushing body upward.
- Step down returning foot off of bench to floor and repeat.
- Continue with opposite position.
Comments
- Keep torso upright during exercise.
- Knee of exercised leg should point same direction as foot.
- Exercise can also be performed by placing travelling foot onto and off of bench next to foot of exercised leg (Seedemo).
- Park bench,picnic tableand other elevated surfaces can also be used instead of a bench.
- Weighted versions of this exercise would normally be considered auxiliary in context of other basic exercises (ie: Barbell Squat, Sled Leg Press).
- However, in the context of 'body weight' only program, this exercise can be considered basic.
Tips & Common Mistakes
- Drive your hips back rather than squatting down — the hinge is a hip-dominant movement.
- Maintain a flat, neutral spine from head to tailbone throughout every rep.
- You should feel a hamstring stretch at the bottom — that's the target muscle loading up.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Gluteus Maximus, Rectus Femoris) and can be substituted based on your equipment or variation preferences.
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