Video Player

An official website of the United States government

Here's how you know

Official websites use .mil

A .mil website belongs to an official U.S. Department of Defense organization in the United States.

Secure .mil websites use HTTPS

A lock () or https:// means you’ve safely connected to the .mil website. Share sensitive information only on official, secure websites.

Video by Capt. Matthew Holfinger

Dumbbell Single Leg Step Down

U.S. Marine Corps Training and Education Command

June 23, 2017 | 0:35

7 Foundational Movement – Squat
Primary Muscle Groups – Glutes, Hamstring, Quadriceps
Secondary Muscle Groups – Lower back
Preparation:
The Marine will stand on top of an 18 to 24 inch box with a dumbbell held in each hand and arms extended by their sides.
Execution:
The Marine will step back off the box with the left leg and break at the hips while trying to keep the chest up. They will drop the left foot down towards the deck and lightly touch the ball of that foot on the deck. Without relaxing and placing the whole foot on the deck, the Marine will drive off the right leg back to the starting position.
Common Mistakes: - Dropping the chest
- Relaxing at the bottom of the movement

Up Next

Now Playing

Dumbbell Single Leg Step Down