Box Step Down
10 reps
Stand on the box and slowly lower one foot to tap the floor.
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QUADS
Box Step Down
The box step down flips a step-up around, focusing on the lowering phase as you control one foot down to the floor from a box. That slow eccentric builds real strength and stability in the quads and glutes of the standing leg. Working each side on its own helps expose and fix imbalances.
How to do it
- 1
Choose a box height you can control and stand steadily on top of it.
- 2
Set one foot near the edge and the other toward the middle of the box.
- 3
Keep your core tight, back flat and gaze forward.
- 4
Lift the edge foot slightly and extend that leg off to the side of the box.
- 5
Bend the standing knee to lower yourself slowly until the hanging foot taps the floor.
- 6
Push back up through the standing leg to stand, finish the set, and switch sides.