Box Step-Down

Controlled step-down: it works the quadriceps eccentrically.

• Compound
• Bodyweight
• Beginner

How to do it

• Choose a box height you can control without knee discomfort
• Keep the knee in line with the foot and the torso upright as you descend
• Brush the floor with the other heel and rise using the leg on the box

Sets, reps and tempo

Ranges: 8–12 per leg · 1–2 RIR

Tempo: Pull up under control without swinging, lower for 2 s braking the descent

Common mistakes

• Dropping onto the free leg
• A box so high that you cannot control the descent

Muscles worked

Primary

• Quads

Secondary

• Glutes

Alternatives

• Step-Up
• Alternating Dumbbell Forward Lunge
• Bulgarian Split Squat