# Step-Down

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

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