4. Plate Loaded Curtsy Step Down
This exercise is performed by standing atop a box that is a height of 3-4” below the athletes knee cap. The athlete will align their body towards the side of the box such that the outside foot aligns parallel to the boxes edge. For loading, the athlete will hold a weight plate with their hands roughly at 3 and 9 o’clock on the plate with arms straight out in front of the body. 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
Glute Bridge Dumbbell Floor Press – A terrific combination of posterior chain strength to compliment the curtsy step down, along with a foundational open chain upper body horizontal push that can help to connect the athletes awareness to the shoulder blades.
Three-Point Dumbbell Row – A simple upper body horizontal pull that doesn’t require too much core or posterior chain control to perform correctly and a nice compliment to a lower level single leg drill either for warm ups or motor control pairings.
General Notes and Progressions
- Bodyweight control was established first in this movement in the previous version. It should be noted that building height of the box under bodyweight only is the first step of the progression prior to loading.
- Begin with a light plate and ensure you can perform 8 reps at the prescribed 30X1 tempo before increasing loads. At this point increase loading and work towards the ability to perform 6 reps with 15-25lb plates at a 20X1 tempo. At this point the athlete can move on the next level in the progression.
- It is also OK to progress to harder loading patterns with dumbbells and kettlebells.
- 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
- Increasing load too quickly before proper control is demonstrated at lower loads.
- 30X1 x 6-8 reps/leg
- 20X1; 4-6reps/leg
- Prehab/Warm Up
- Beginner Strengthening and Motor Control