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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