Moves/High Step Down

High Step Down

ID: 454

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Exercise Types:
Lower Step, Upper Pull
Contraindications:
Knee Problems, Ankle/Calf Problems
Equipment:
Step
Applicability:
Focus
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Step length determines demand — longer step increases glute load, shorter increases quad.
  2. 2. Push the knee out on the descent to ensure it tracks over the toe.
  3. 3. Shoulders stay stacked over hips — no leaning to one side.
  4. 4. The standing leg stays engaged even when it is the recovery leg.

Regression:

Perform a slow step-up onto a low box before progressing to lunges with a full stride.

Progression:

Progress to a walking lunge then a jumping lunge once bilateral mechanics are solid.

Common Problems:

Front knee traveling too far forward — cue a big step and emphasis on the vertical shin.