Dealing with pain?
Get this exercise inside a fully guided PT program built for you, with tutorial-style video, reps, and progressions.
Explore the Prehab AppExercise Library
Single Leg Step Down - Isometric Squat Rack, Weight Behind Back
Is this for yourself or for a patient?
- HOW: Stand on a sturdy 2-6” box//platform pushed up against a squat rack. Hold a kettlebell behind your back as it will help cue an upright trunk position. Hold one leg out and in front of you with the heel floating in a half-squat position as if you’re going down stairs. Make sure your knee of the standing leg is moving over the toes. Hold for the prescribed time.
- FEEL: You will feel the quad of the standing leg working, as well as the side glute.
- COMPENSATION: Do not lose contact with the post your back is up against. Avoid dropping the pelvis on the side of the floating leg. Avoid caving the knee of the standing leg in.
Turn this exercise into a full plan
Clinician or PT?
Pull this exercise straight into a patient's HEP in Prehab Professional, with cueing notes built in.
Build Custom HEP’s