Sam Goldner
Level 6 Valued Member
Stepping down backwards has to eccentrically load the muscles used to step up. It’s the exact same motion as going up but in reverse; it’s the mirror image.Well it’s true that you do have to step down but you are generally stepping down ‘backwards’, (i.e. the same way you stepped up), unless of course you step down on the opposite side of the box; in which case you would be mimicking the way you come down a hill.
Up
Quads at the knee: shortening = concentric knee extension
Hamstrings at the hip: shortening = concentric hip extension
Glutes: shortening = concentric hip extension
Down
Quads at the knee: lengthening = resisting knee flexion/eccentric knee extension
Hamstrings at the hip: lengthening = resisting hip flexion/eccentric hip extension
Glutes: lengthening = resisting hip flexion/eccentric hip extension
No matter what there is an eccentric load if the setup used to train requires stepping down. Stepping down forwards vs backwards, the angle of trunk lean, etc., is just going to change which muscles are taking more of the eccentric load based on joint angles.
Thanks,
Sam Goldner, DPT