Step-Down

Technique

How to perform Step-Down

1. Stand on a stable low step with your working foot near the side edge and the other foot beside the step.
2. Slowly bend the supporting hip and knee as the free heel reaches toward the floor.
3. Keep your pelvis level and the supporting knee tracking in the direction of the foot.
4. Lightly tap the free heel down without transferring your weight onto it.
5. Press through the supporting foot to return to standing on the step.
6. Complete the repetitions on one side, then switch legs.

Programming relevance

Muscles involved

Primary targets: Vastus Lateralis, Vastus Medialis.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.