# Eccentric Step-Down

URL: https://heatsy.app/ex/eccentric-step-down

Also known as: Slow Step-Down, Slow Eccentric Step-Down, 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](https://heatsy.app/ex/step-down)
- [Step-Up](https://heatsy.app/ex/step-up)