Step Downs on Assisted Pull-Up Machine or Step Ups

Step downs on an assisted pull-up machine or a sturdy step are a great way to build lower-body strength, control, and stability. This movement primarily targets the quads and glutes while engaging the core for balance. Using the assisted pull-up machine provides a controlled descent, helping improve eccentric strength and joint stability.

How to Perform Step Downs on Assisted Pull-Up Machine or Step Ups

Follow these steps to perform step downs with proper form:

• Step 1: Stand on the platform of an assisted pull-up machine or a sturdy step with your feet hip-width apart.
• Step 2: Shift your weight onto one leg while keeping your chest upright and core engaged.
• Step 3: Slowly lower your opposite foot toward the ground in a controlled motion, bending the working leg at the knee.
• Step 4: Lightly tap the floor with your foot without putting full weight on it.
• Step 5: Push through your heel to bring yourself back to the starting position.
• Step 6: Complete the desired number of repetitions before switching legs.

Tips to Perform Step Downs on an Assisted Pull-Up Machine or Step

• Keep your movements slow and controlled to maximize muscle engagement.
• Avoid letting your working knee cave inward and keep it aligned with your toes.
• Engage your core to maintain balance and prevent unnecessary leaning.
• Use a higher step to increase the difficulty and deepen the range of motion.
• Start with bodyweight before adding resistance like dumbbells for extra intensity.