Eccentric Step-Down
A slow-lowering step-down that emphasizes the eccentric phase — builds knee control and quad strength for downhill running.
Equipmentbox or step
Musclesquadsgluteships
Setup
Stand on a box or step with one foot, the other leg hanging off the front or side.
How to do it
- Slowly lower the hanging leg toward the floor over a count of 3–4 seconds.
- Lightly tap your heel down without putting weight on it.
- Push back up through the standing leg to return to the top.
- Focus on control during the lowering phase — that's the point of the exercise.
Common mistakes
- Lowering too fast, skipping the eccentric emphasis.
- Letting the standing knee cave inward.
- Using the hanging leg to help push back up.
Scale it
Easier: Use a lower step, or hold a rail for balance.
Harder: Use a higher step, or slow the lowering further.