What muscles does the Step-Down work?

The Step-Down mainly works the quads and glutes.

What equipment do you need for the Step-Down?

None: it is a bodyweight exercise.

How many sets and reps of the Step-Down?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Step-Down?

Backward Sled Drag, Band Squat, Barbell Anderson Squat and Barbell Back Squat work the same main muscle.

Step-Down

Stand on a box and slowly lower the opposite heel to tap the floor, then press back up.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Quads, Glutes
Equipment: Bodyweight
Movement: Legs

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the quads, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Step-Down work?: The Step-Down mainly works the quads and glutes.
What equipment do you need for the Step-Down?: None: it is a bodyweight exercise.
How many sets and reps of the Step-Down?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Step-Down?: Backward Sled Drag, Band Squat, Barbell Anderson Squat and Barbell Back Squat work the same main muscle.

Program it for your clients

Coaches add the Step-Down to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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