Major Muscles Worked:


Set Up:

  1. Stand tall facing a step.
  2. Place one foot on the step so that the entire foot is on the step including the heel.
    You want your bent knee to be no higher than the crease in your hip. If it is, then the step is too high. Lower it.

The Movement:

  1. Engage your core, and your glutes.
  2. Keeping your hips square, press through the heel of the foot that is on top of the step.
  3. Tap the moving foot on the top of the step.
    Keep the weight on the non-moving foot.
  4. Keeping your hips square, lower with control back to the starting position.
    Make sure you keep tension on the working leg so that you don’t jar the knee of the moving leg.
  5. Perform all of your repetitions on one leg before moving on to the other.

Make it Harder:

  • Add weight – but ensure that your core stability doesn’t get compromised.

Specific Cues:

  • Keep the working foot firmly planted on the step throughout all repetitions.
  • Keep your glutes and core engaged throughout the entire exercise.
  • Press through the heel of the working leg.
  • Chest up, shoulders back. Look ahead – not at the ground.
  • Try not to flop down on the back leg during the lowering of the exercise – this can jar the back knee & cause knee pain.

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