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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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