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Step-Aerobics Straddle Down (Eight-Count Straddle-Mount Figure)

IntermediateCardioTier T3

Aim: to raise your heart rate and build leg control. Good for: Step platform cardio; Leg and balance conditioning; Home cardio.

Targets: Hip
CardioStep platformBalance

When to use

This is for people who are comfortable with basic stepping on a low platform. Use it in the cardio part of a session. The goal is to raise your heart rate and build leg control.

Stop if

Stop if you feel sharp pain, dizziness or joint pain that does not ease, or if you lose balance.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

1

Sets

300 sec

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand facing the platform ready to mount.
  • Prepare the lead-foot mount.
  1. He stands on the platform balanced on his right foot, the left knee lifted in front of him, the body tall and controlled.

    Step 1 of 5

    Step onto the platform with your right foot. Balance there and lift your left knee in front of you.

  2. He stands straddling the platform, his left foot on the floor to its left and his right foot on the floor to its right, the platform between his feet.

    Step 2 of 5

    Step down with your feet on both sides of the platform. Put your left foot on the left side and your right foot on the right.

  3. He is remounting, his left foot planted on the platform's centre as his right foot comes up beside it, both feet settling onto the platform.

    Step 3 of 5

    Step back onto the platform with your left foot. Bring your right foot up beside it.

  4. He is stepping off the platform's left side, his left foot landing on the floor beside it while the right foot follows down, finishing on the designated side.

    Step 4 of 5

    Step down to the left of the platform with your left foot. Bring your right foot down beside it.

  5. He stands on the platform balanced on his right foot, the left knee lifted in front of him, the body tall and controlled.

    Step 5 of 5

    Step onto the platform with your right foot. Balance there and lift your left knee in front of you.

Form Cues

  • Stay tall
  • Land softly
  • Keep the platform steady
  • Look ahead

Common Mistakes to Avoid

  • Rushing the steps
  • Catching the platform edge
  • Leaning forward
  • Using a platform that is too high

Safety Information

Fall risk on the platform; use a stable platform and clear space.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.