Box Step-Down

Bodyweight variation that changes support, leverage, or height to scale difficulty without external load.

• Compound
• Bodyweight
• Beginner

How to do it

• Adjust the leverage to complete the full range under control
• Keep the body active as one unit
• Progress range of motion before difficulty

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

• Choosing leverage that forces you to shorten the range
• Using momentum and losing trunk position

Muscles worked

Primary

• Quads

Secondary

• Glutes

Alternatives

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