step down / шаг вниз

The step down is an excellent body weight exercise to strengthen your quadriceps and glutes while building motor control at the hip, which can decrease your risk of a knee injury or ACL tear. For most of us, when we lower the free leg in front, the knee of the working leg wants to move forward of the toes. This exercise teaches you to hinge at the hip and activate the glutes while stepping down. I like to have athletes work up to 20 perfect reps on each leg, and then add load by holding a dumbbell or kettlebell in the goblet position. Use this exercise for anyone that demonstrates knee valgus during a leg exercise, because it will help correct it.