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Quadriceps · Intermediate

Body Weight Lateral Step Down

Single-leg lower-body drill building leg strength, balance, and control.

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Body Weight Lateral Step Down demonstration

Exercise overview

Training details

QuadricepsGlutesCore

Equipment

Box

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand sideways on a step with the working foot fully supported and the free leg hanging beside it.
  2. 02Brace your trunk and keep your pelvis level as you begin bending the working knee and hip.
  3. 03Lower the free heel toward the floor without shifting weight onto that leg.
  4. 04Tap the floor lightly while keeping the working knee aligned with its toes.
  5. 05Drive through the working foot to return to the top, then repeat before changing sides.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBody Weight Lateral Step UpsRelated variationBody Weight Patrick Step DownHarder progressionPlate Loaded Lateral Box Step DownRelated variationBody Weight Step UpRelated variationBarbell Patrick Step DownRelated variationBody Weight Poliquin Step Up

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight SquatComparable substituteFront SquatComparable substituteReverse LungeComparable substituteBulgarian Split SquatComparable substituteDouble Leg Butt Kick JumpComparable substituteDumbbell RDL to Jump Shrug

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