Single-leg Step Downs
Demo Library - GLUTE Workouts
•
13s
Stand in front of a sturdy box or bench and place your entire lead foot firmly on the surface, ensuring your knee is aligned directly over your ankle. Lean your torso slightly forward to shift your center of gravity over the working leg, then drive through your heel to extend your hip and knee until you are standing tall on top of the box. Focus on using the elevated leg to do all the work, resisting the urge to "spring" or push off the floor with your trailing foot. Lower yourself back down with a slow, highly controlled tempo, touching the floor lightly with your back foot before immediately beginning the next repetition. This unilateral powerhouse primarily targets the quadriceps and gluteus maximus, while the hamstrings and adductors work to stabilize the knee and pelvis, making it an essential movement for correcting strength imbalances and improving functional balance.
Up Next in Demo Library - GLUTE Workouts
-
Leg Press
Sit in the leg press machine with your back and head supported, feet placed shoulder-width apart on the platform, and knees bent to a comfortable starting angle. Brace your core and push through your heels to extend your legs, avoiding locking your knees at the top of the movement. Slowly bend yo...
-
Glute Bridges (variations)
Lie on your back with your knees bent, feet flat on the floor about hip-width apart, and arms resting by your sides. Brace your core and press through your heels to lift your hips until your shoulders, hips, and knees form a straight line, squeezing your glutes at the top. Lower your hips with co...
-
Bulgarian Split Squat
