Backward Step Down
Plane of Motion
Sagittal
Spring Setting
Medium / Heavy
2 Spring on Mid or Top Hooks
Muscle Focus
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Knee Extensors
Quadriceps Femoris: Rectus Femoris, Vastus Lateralis, Vastus Intermedius, Vastus Medialis
Spinal Stabilizers
Transversus Abdominis, Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Objectives
Increases abdominal strength and control while coordinating the work of the legs and glutes.
Strengthens the major muscles of the legs and glutes to support powerful, organized movement.
Improves hip flexor strength and control for efficient lower‐body mechanics.
Stabilizes the torso while the knees flex and extend, reinforcing core‐driven alignment.
Develops balance and sequential muscle firing for smooth, optimal performance.
Enhances the mind–body connection by requiring focus, precision, and intentional control.
Focus on breathing to synchronize the movement.