Box Step Down
The box step-down is a lower-body exercise that primarily targets the quadriceps, glutes, and hamstrings. It involves stepping down from a raised platform or box with control. This exercise helps improve balance, coordination, and unilateral leg strength, making it beneficial for athletes and individuals rehabbing lower-body injuries.
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Stand on a box or elevated platform with your feet hip-width apart. Position yourself near the edge with one foot hanging off the side.
Keep your core engaged and your posture upright. The leg on the box will be your supporting leg.
Slowly bend your supporting knee and hip, lowering your opposite foot towards the ground. Maintain control and avoid letting the other foot touch down forcefully.
Once your hanging foot lightly touches the ground, push through the heel of the supporting leg to return to the starting position.
Perform the desired number of repetitions, then switch to the other leg.
Focus on maintaining balance and control throughout the movement to maximize the effectiveness of the exercise and reduce the risk of injury.