Eccentric Step-Down

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Rectus Femoris
• Vastus Lateralis
• Vastus Medialis

Helps

• Vastus Intermedius
• Soleus

Holds

• Transversus Abdominis
• Gluteus Medius

Equipment

• Plyo Box

Technique

1. Stand on a low box on one leg with the other foot hanging off the edge.
2. Bend the standing knee slowly to lower the free heel to the floor over about three seconds.
3. Tap the heel lightly, then return to the top by stepping up or by using both legs.

Cues

• Keep the knee over the middle of the foot.
• Keep the hips level.

Common mistakes

• Dropping quickly.
• Letting the knee collapse inward.
• Using a box too high for your control; start with a low step.

Alternatives

• Step-Down
• Step-Up