Step-Down

Body region

• Legs
• Glutes

Muscles

Main

• Gluteus Maximus
• Vastus Lateralis
• Vastus Medialis

Helps

• Rectus Femoris
• Vastus Intermedius
• Soleus

Holds

• Transversus Abdominis
• Gluteus Medius

Equipment

• Plyo Box or Step Platform

Technique

1. Stand on a low step on one leg with the other foot hanging off.
2. Bend the standing knee and lower the free heel toward the floor.
3. Tap the floor lightly, then straighten the standing leg to return; switch legs.

Cues

• Keep the pelvis level.
• Knee tracks over the second toe.

Common mistakes

• Dropping down fast.
• Letting the knee fall inward.

Alternatives

• Eccentric Step-Down
• Step-Up