Lateral Step-Down

Stepping down sideways off a box under control — single-leg strength and knee control through a lowering motion.

Setup

Stand on a box or step with one foot, the other leg hanging off the side.

How to do it

1. Slowly lower the hanging leg toward the floor by bending the standing knee.
2. Lightly tap your heel down without putting weight on it.
3. Push back up through the standing leg to return to the top.
4. Keep the standing knee tracking in line with your toes throughout.

Common mistakes

• Letting the standing knee cave inward.
• Dropping down quickly instead of controlling the descent.
• Using the hanging leg to push off the floor.

Scale it

Easier: Use a lower box, or lightly hold a rail for balance.

Harder: Use a higher box, or slow the descent to 3 seconds.

Pairs well with