Eccentric box step-down
- Basic
- Box or step
- Unilateral
Lower over 3-4 s with your knee tracking over your foot
Muscles worked
- Primary:
- Quads
- Secondary:
- Glutes
How to do it
- Stand on a low box or step on one leg with the other leg hanging in front.
- Bend the standing knee over 3-4 s until the heel of the other leg lightly touches the floor.
- Rise by straightening the standing leg without pushing off the lower foot, and repeat before switching sides.
Common mistakes
- Dropping quickly through the last part of the range.
- Letting the standing knee cave in or the hip drop.
Tips
- Start with a 10-15 cm step and raise the height once you control the descent.
- Very useful for trail runners and hikers: it prepares you for downhills.