Legs
Step Down
The step up in reverse: you stand on a step and slowly lower one foot to tap the floor, then press back up. The slow lowering builds your quads and glutes and teaches you to control your knee on the way down.
- Works
- Quads, glutes, core
- Equipment
- A pair of dumbbells and a bench, box or step
- Load
- Medium
How to do it
- 1Stand on one foot on a bench, box or step with a dumbbell in each hand at your sides. Let your other foot hang just off the edge.
- 2Bend your standing knee and push your hips back to slowly lower your free foot toward the floor.
- 3Lightly tap the floor with your free foot, keeping all your weight on the step.
- 4Press through your standing foot to straighten back up. Finish your reps, then switch legs.
Cues
- Controlled: take 2 to 3 seconds to lower.
- Tap the floor like it's hot. Don't stand on it.
- Keep your standing knee in line with your toes.
Common mistakes
- Dropping to the floor. The slow lowering is the whole move. Use a lower step until you can control it.
- Pushing off the bottom foot. Keep the tap light. Your standing leg brings you back up.
- Standing knee caving in. Keep that knee pointing over your middle toes the whole way down.
Easier
Use a lower step, go without weight, or hold onto a wall.
Harder
Use a higher step, or take 4 seconds to lower and pause just above the floor before you tap.
Try it: 3 sets of 8 to 12 reps per side, or 30 seconds on and 30 off.
What is the difference between a step up and a step down?
A step up works your leg as you climb onto the step. A step down works it as you lower off the step, which is the part most people find harder to control. Doing both makes your legs strong in both directions.
