#Slow Step Downs

𝐎𝐧𝐞 𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 — 𝐌𝐮𝐥𝐭𝐢𝐩𝐥𝐞 𝐖𝐚𝐲𝐬 𝐓𝐨 𝐒𝐭𝐞𝐩 𝐃𝐨𝐰𝐧 Not all step downs are created equal. Different styles = different gains👇🏼 1️⃣ Patrick Step-Down Heel stays flat on the floor. Great for targeting the lower quads, stabilising the knee, and improving ankle range of motion. 2️⃣ Poliquin Step-Down Heel elevated with assistance. Focuses on quad strength + knee joint support. 3️⃣ Peterson Step-Down The most advanced. Emphasises balance and requires lifting the heel without assistance. 4️⃣ Backwards Step-Down Light toe tap behind you. Fires up glutes, quads, hamstrings and your core for balance. 5️⃣ Lateral Step-Down Step to the side, keeping hips level. Boosts knee and hip stability, plus strengthens hip abductors. 6️⃣ Curtsy Step-Down Add a diagonal reach behind. Glute stretch + next level balance and coordination. Pick the variation that supports your goals OR use them all 🔥 . . #fightingfitmanchester #legday #kneestrength #functionaltraining #mobilitytraining #stepdowns #movementquality

Step downs: The slow lowering phase strengthens your quadriceps and patellar tendon, making them more resilient to stress, especially under the kneecap. They teach your muscles to work together (hips, quads, hamstrings, glutes) to control the knee's alignment and prevent it from collapsing inward Mimics going down stairs or hills, building strength for real-world activities and reducing pain during those movements.

Step downs are a great variation that focuses mostly on the lowering phase when your glutes are getting stretched out the most. Keep the lowering phase slow and controlled - you can even slightly pause at the very bottom before tapping your back foot down. @elisabethbfit is using our BC Strength box on the 16 inch setting so she can comfortably get to parallel at the bottom of each rep. She is also loading this exercise with our BC Strength ankle weights - there’s one on each ankle for convenience between sets, but you want to make sure it’s the back leg that has the ankle weight to load properly. Shop now at bcstrength.com

Step Down

Glute activation hack for step downs! Press the inside of the non-working knee into a yoga block against the cable machine while holding on for balance. Then step down slow and controlled, keeping pressure through the heel of the foot on the bench. That slow lower is what really lights up the glute - and driving through the heel of the foot on the bench helps you stay stable and load the glute more instead of shifting into the quad. (I’m clearly using a foam roller- I don’t have a yoga block.) Progress by holding a dumbbell. 💪🏽 #glutes #gluteday #legday #hack #workout

Single Leg Step Downs Definitely an underrated exercise that is OFTEN performed incorrectly. Why? People chase entertainment with workouts instead of form. OR - they can’t handle the discomfort of muscles working. SLOW THE DANG TEMPO DOWN💪🏼😆 If done well, with control and a slow tempo, it will light your glutes up. Eventually you can add a dumbbell for added resistance. Pick 2-3 ques to work on. Once you’re confident with those, add in another que. Start with 3 sets of 10 reps each leg. (TIP: begin with your weaker side). Not sure where to start? Let’s talk. We can figure it out together. Comment READY for a link to my app where we can set up a FREE call💪🏼

Bulletproof knees = Knees that don’t hurt, feel stiff, or break easily Don’t feel like you identify with bulletproof knees yet? Then start implementing some work like this in your warm up! Heels elevated squats (these can be done with or without a dumbbell) Slow step downs (5s eccentrics) Spanish squats, ending with an iso hold Modifications: Bodyweight heels elevated squats Lower box height for step downs / using assistance for balance (like a PVC pipe or foam roller) Movements like this woven into your program help you train more - leading to better consistency, less pain, and more gains. Online Coaching available through the link in my bio 🔗

see how slow i take my reps👀👀 very mindful… very intentional… LOL ”Step-Ups” → “Step-Downs”: The best way to get a greater stretch on the glutes and increase the time they are under tension. Here is how to do them👇🏻: 1 - Start at the top of the motion to hinge back properly. 2 - Initiate the motion by sending your hips toward the back wall. 3 - Imagine this as a single leg RDL! When it comes down to it, this is a hinge-based movement! 4 - Just tapppp the back foot: You don’t need to push off with it, your front leg is strong enough, promise :) Bonus tip: Try them on the cables! You can hold on to the machine, and your weight is distributed properly making it easier to control the motion. Fire. That’s it! Do you do step-ups currrently? LMK your thoughts on them👇🏻🤔 #stepups #gymgirls #girlswholift #workout #legworkout

I had to, Its tradition. . . . #bboy #stepup2 #dancer #stepup #moose #breakdance

Intermediate Level – Start here if you’re new to step & looking to level it up a bit 👟 If you’ve got the basics down, try this for your next step. Start slow, catch the beat, then level it up to burn more calories and feel more confident. Fitness should feel simple and fun. That’s how you stay consistent. We teach step & routines like this every week in class and online on the SOB Network. 🎥 New episode of Turn Up Thursdays (Intermediate) with @thecoachdre is now streaming. Watch anytime, anywhere at your own pace. Comment “READY” and we’ll send you the link to start your free trial. Want to join us in person? Join us every week Monday & Tuesday 8pm Saturday 11am 📍855 W Merrick Road Valley Stream, NY 11580

Enhanced Accentuated Step Downs: you can certainly just do normal step ups and then slow down the lowering phase, but here are 2 ways to use heavier than normal weights. First way: give yourself a boost with the nonworking leg on the way up, then focus on going slow on the way down. Second way: give yourself a boost by swinging the dumbbells on the way up, then focus on going slow on the way down. Here is @jamiederevere demo’ing both styles. Again, this is an eccentric-focused movement that minimizes the concentric portion and maximizes the lengthening component. Give it a try if you’re looking for something different.

Slow video of "Goose Step" グースステップのスローVTR #rugby #step #goose #stepkilling #goosestep #Islanderstep #lacrosse #Americanfootball #anklebreaker #handball #rugbysteps #howtostep #howtodoastep #stepper #rugby7s #rugby4life #rugbyskill #footstep