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Quads

Box Step Down

The Box Step Down is a strength exercise with no equipment for your quads. Share of the load in the Zulta muscle model: quads (vastus medialis) 25%, quads (vastus lateralis) 19% and gluteus maximus 14%.

Level: BeginnerEquipment: BodyweightMulti-joint (compound)Unilateral: one arm or leg at a time

How to do it

  1. Stand on a box about 20 to 30 cm high on one leg, the other foot hanging in front of the box.
  2. Reach the arms forward for balance and keep the hips level.
  3. Bend the standing knee slowly and lower until the free heel lightly touches the floor.
  4. Push through the standing foot to straighten back up.
  5. Finish all reps on one leg, then switch.

Tips

  • Take three seconds to lower.
  • Keep the standing knee pointing over the middle toes.

Common mistakes

  • Dropping onto the free heel and pushing off it.
  • Letting the hip of the free leg drop.
  • Standing knee drifting inward.

Muscles worked by the Box Step Down

  • Quads (vastus medialis) Primary25%
  • Quads (vastus lateralis) Primary19%
  • Gluteus maximus Secondary14%
  • Gluteus medius Secondary12%
  • Quads (rectus femoris) Secondary8%
  • Hamstrings (biceps femoris) Minor5%
  • Hamstrings (semitendinosus/-membranosus) Minor4%
  • Adductors Stabilizer4%
  • Calves (soleus) Stabilizer4%
  • Obliques Stabilizer3%
  • Calves (gastrocnemius) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Heel raised, knee travelling far forward: quad dominant. Driving up onto a box with one leg: quads and glute max of the lead leg, glute medius to hold the pelvis level.

Box Step Down alternatives

Different equipment

Make it harder

Frequently asked questions

What muscles does the Box Step Down work?

Mainly the quads (vastus medialis) and quads (vastus lateralis). The gluteus maximus, gluteus medius and quads (rectus femoris) assist.

Is the Box Step Down good for beginners?

Yes. The Box Step Down is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Box Step Down?

For example the Peterson Step Up, Poliquin Step Up and Barbell Step Up. They train mostly the same muscles, some with different equipment.

How do you make the Box Step Down harder?

Add weight or reps, or move on to the Peterson Step Up and Poliquin Step Up.

Sources

  • Simenz et al. 2012, JSCR 26(12):3398-3405 (loaded step-up variations)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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