3. Bodyweight Curtsy Step Down
This exercise is performed by standing atop a low box. The athlete will align their body towards the side of the box such that the outside foot aligns parallel to the box’s edge. From there the athlete will lift their inside foot and reach it behind the working leg. That rear leg will cross behind the athlete’s body and travel down towards the floor alongside the edge of the box. The athlete will lightly tap the rear foot to the floor and then return to a standing position with both legs lined up next to one another atop the box. There will be a sensation of the weight shifting back and into the outer gluteal region of the leg that is supporting the descent.
Pairs Well With
Mixed Height Elevated Push Up – This bilateral closed chain upper pushing exercise is one that trains either side slightly differently in that both hands are at different levels. It provides a nice stretch to the shoulder of the elevated hand.
Incline Dumbbell Prone Row – A straightforward upper body horizontal pull that places no requirement on the posterior chain by completely supporting the torso on the bench.
General Notes and Progressions
- Start with a low box that is no more than 4-6”. Once control is shown by the athlete at this height box, raise the box height.
- Continue this progression until 8 controlled reps at the 30X1 tempo can be performed at a box height that is 3-4” below the knee cap.
- Dragging the rear foot along the side of the box for leverage and balance
- Pushing up off the floor with the rear leg after touching the floor
- Allowing the torso to lean too far forward
- Increase box height too quickly before proper control is demonstrated at lower heights.
- 30X1 x 6-8 reps/leg
- Prehab/Warm Up
- Beginner Strengthening and Motor Control