Exercise Guide
Step-Down
Standing on a box and lowering the other foot slowly to the floor. All of the work is the lowering, which makes it excellent for knee control.
BeginnerStrengthPushCompound
Form
Start
Mid
End
Illustrations by Bryl Lim for Workout Guide, after Everkinetic. Used unchanged under CC BY-SA 4.0.
Details
Primary Muscle
Quads
Equipment
Other
Difficulty
Beginner
Category
Strength
Force
Push
Mechanic
Compound
Secondary Muscles
GlutesCalves
How to Perform
- 1
Stand on a box or step on one leg with the other foot hanging off the side.
- 2
Keeping your torso upright, bend the standing knee and lower the free heel toward the floor.
- 3
Tap the heel lightly without putting weight through it.
- 4
Push back up through the standing leg.
Tips
- ★Tap, do not land. Taking weight on the free foot lets the standing leg off the hook.
- ★Watch that the standing knee does not collapse inwards - that is the whole reason to do these.