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.
Exercise Profile |
Details |
Target Muscle Group |
Quads, Glutes |
Exercise Type |
Strength, Stability |
Equipment Required |
Assisted Pull-Up Machine or Sturdy Step |
Mechanics |
Compound |
Force Type |
Lower Body Push |
Experience Level |
Beginner to Intermediate |
Secondary Muscles |
Hamstrings, Core, Calves |
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.
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