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Legs
Step-Down
A controlled single-leg lowering movement for the quadriceps and hip stabilizers.
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Target
Legs
Category
Lower body · Strength
Difficulty
Beginner
Sets
3
Reps
8-12 per leg
Execution
How to perform
1. Stand on a low, stable step with support available for balance.
2. Keep one foot fully planted and let the other foot hover off the edge.
3. Bend the supporting knee and hip slowly until the free heel gently touches the floor.
4. Push through the planted foot to return without bouncing and complete both sides.
Suggested rest: 60-90 seconds between sets.
Technique
Key form tips
- 1Stand on a low, stable step with support available for balance
- 2Keep one foot fully planted and let the other foot hover off the edge
- 3Keep each repetition controlled and maintain tension through Legs.
- 4Use a range of motion you can control without changing your setup.
Avoid
Common mistakes
- 1Using momentum or rushing the lowering phase.
- 2Letting the working position change as fatigue builds.
- 3Losing tension through Legs to force extra repetitions.