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Weighted Step-Down
Unilateral lower body exercise stepping down from a box with dumbbells, targeting quads and glutes to build eccentric strength, knee control, and hip stability; used for rehab, balance, and injury prevention.
About Exercise
Equipment
Dumbbells, Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Hamstrings, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
5/10Biceps Femoris, Semitendinosus
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Stand on a stable box with one foot fully on the surface, holding dumbbells at your sides. Keep the other foot hanging off the edge, torso upright, and core engaged.
- Bend the knee and hip of your standing leg to lower your body slowly.
- Tap the heel of your free foot lightly on the ground without shifting weight.
- Drive through the heel of your standing leg to extend the knee and hip.
- Return to the starting position on the box.
- Switch legs after completing reps on one side.
Coaching Tips
Form Cues
- Knee tracks over toes
- Hips stay level
- Control the descent
- Push through heel
Breathing
Inhale as you lower your body, exhale as you push back up. Brace your core throughout.
Tempo
4-0-1
Range of Motion
Lower until your free foot's heel taps the ground and your standing knee reaches about 90 degrees; fully extend the standing leg at the top without locking the knee.
Safety
Safety Notes
- Use a stable, non-slip box
- Avoid if acute knee pain exists
- Keep movement controlled to protect joints
- Start with bodyweight for form
Spotting
Spot by providing light hand support for balance if needed; not required for experienced users.
Common Mistakes
- Knee caves inward
- Full weight on free foot
- Leaning forward
- Rushing the lower
When to Avoid
- Acute knee injuries
- Severe balance issues
- Hip instability
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range
Build Up First
- Mastery of bodyweight step-downs
- Single-leg balance competency
Also known as
Dumbbell Step-Down, Single-Leg Step-Down, Weighted Box Step-Down
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