Step Down Tutorial

Description/Instructions:

1. Start on top of a bench. Normally face sideways as shown on the video, but not required that way.

2. While keeping one foot flat on the bench slowly lower yourself down towards the ground.

3. Land as soft as possible on the ground, then push yourself back up into the starting position.

4. Repeat for the specified # of reps and then switch legs.

Helpful Cues:

1. Keep your foot flat on the bench. Coming on your toes will cause you to lose your balance and ability to produce force.

2. Land like an airplane. The exercise will get harder near the bottom, but that doesn’t mean you should give up and crash to the ground.

3. Focus on your balance first, then start lowering yourself down.

4. Go as slow as possible. This is a control exercise

Common Mistakes:

1. Letting your heel come off the bench.

2. Going down too fast.

3. Crashing at the bottom.

Other Names:

1. Eccentric Step-ups

Common Variations:

1. Weighted versions.