How to do a Box Step Down
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Box Step Down
Box
Workouts with Box Step Down
Instructions for Proper Form
Box Step Down is a compound, bodyweight exercise that primarily targets the quadriceps and glutes. The primary benefit of this exercise is the emphasis on controlling your movement as you lower yourself down from a box, which can improve stability and balance. This is a great exercise for developing unilateral strength and addressing imbalances between sides.
- Select an appropriate sized box for your physical ability.
- Assume a stable stance position on top of the box.
- Position your feet so that one of them is near the edge of the top of the box and the other is at the mid-line of the box.
- Keep your core engaged, back straight, and gaze forward to maintain proper form and posture.
- Raise the foot near the box’s edge about an inch.
- Extend that leg so that your foot is hanging to the side of the box.
- Bend the knee of the foot at the mid-line of the box and lower yourself with slow control until the foot hanging off the side of the box touches the ground.
- Plant that foot on the ground for a moment before engaging your quads and glutes to return to the standing position.
- Finish the set, switch sides, and repeat.
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