Demo & instructions
Bodyweight Step-Down
Also known as: Step-Down, Eccentric Step-Down, Heel Tap Step-Down
Instructions
Standing on a low box, you slowly lower one heel toward the floor and come back up. A gentle way to build single-leg control and teach the knee and hip to stay lined up.
- Movement
- Lunge
- Type
- Compound
- Level
- Beginner
- Typical range
- 6–20 reps
Setup
- 1Stand sideways on a low box or step with one foot fully on it and the other hanging off the edge.
- 2Keep your hips level and your hands on your hips or reaching forward for balance.
- 3Start with a low step and raise the height only when every rep looks the same.
Execution
- 1Bend the standing knee and sit your hips back slightly to lower the free heel toward the floor.
- 2Lightly touch the heel down without putting weight on it.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
