Box Step Down Exercise

Step downs are a stable in my lower extremity rehab progressions and for good reason. Chris powers of usc from w. Step the right foot onto the first step followed by the left.

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Walk back down the stairs and repeat the sequence with the left leg leading.

Box step down exercise.

To do this you need a box or bench or step that s knee high. It jarred my joints and i couldn t feel any sort of muscle work from it. You can isolate bias one leg without any cheating using the other leg like on squats deadlifts or lunge variations furthermore depending on which direction ie forward sideways backwards the step down is you can preferentially bias either the glutes or the quads or work around people s mobility. Dave and pete took a course from dr.

This will help further target the glutes. Olson suggests slowing the movements down and avoid swinging your leg or using momentum. Homgarden 31 adjustable workout aerobic stepper in fitness exercise step platform trainer stepper w risers adjust 4 6 8 set of 1 4 5 out of 5 stars 2 469 29 79 29. The box step up is a lower body exercise that targets the glutes quads and hamstrings.

Do fifteen repetitions per side. Always lead with the high foot. Continue this stepping motion until you ve reached the top of the stairs. Out of control i d step up and just collapse down from the box.

This is an exercise we used clinically both for rehabilitation as well as an assessment tool. So i just moved away from the exercise entirely. Giantex 35 aerobic step non slip surface height adjustable 6 8 10 step aerobics platform workout fitness equipment stepper trainer exercise step platform with 3 riser by giantex 55 99 55. Left hand is holding weight right foot steps up on the box first once on the box bring the left knee up to chest height before placing it down on the box next to the right foot.

Repeat this exercise for three sets of thirty. Don t let your feet cross while climbing up the stairs. This exercise is suitable for all fitness levels.

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