Box Step Down Exercise
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Continue this stepping motion until you ve reached the top of the stairs.
Box step down exercise. Out of control i d step up and just collapse down from the box. Step the right foot onto the first step followed by the left. This is an exercise we used clinically both for rehabilitation as well as an assessment tool. It jarred my joints and i couldn t feel any sort of muscle work from it.
To do this you need a box or bench or step that s knee high. So i just moved away from the exercise entirely. Repeat this exercise for three sets of thirty. Walk back down the stairs and repeat the sequence with the left leg leading.
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. 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. This will help further target the glutes.
This exercise is suitable for all fitness levels. Do fifteen repetitions per side. The box step up is a lower body exercise that targets the glutes quads and hamstrings. Step downs are a stable in my lower extremity rehab progressions and for good reason.
Always lead with the high foot. Don t let your feet cross while climbing up the stairs. Chris powers of usc from w.
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