Box Step Down
The Box Step Down is a unilateral lower-body exercise that targets the quadriceps and glutes by focusing on a controlled descent from an elevated surface. It is highly effective for building single-leg strength, improving knee stability, and correcting muscular imbalances.
Since this is a unilateral movement, the AI tracks performance differences between your left and right legs to identify strength asymmetries that could lead to injury. If your daily recovery metrics like HRV or sleep are low, the app may suggest a lower box height or fewer reps to maintain safety while your stability is compromised. Additionally, by monitoring your RPE and set duration, the AI ensures you are maintaining the slow, controlled tempo required for this exercise rather than rushing the movement.
Form Cues
- Stand tall on the box with one foot hovering off the edge
- Hinge slightly at the hips while keeping your chest up
- Lower yourself slowly for a 3-second count using only the standing leg
- Lightly tap the floor with your heel without transferring weight
- Drive through the box leg to return to the start
- Don't push off the bottom foot to get back up
- Don't let your standing knee collapse inward
- Don't drop quickly or freefall to the floor
- Don't allow your hips to hike or tilt sideways
Common Mistakes
- Pushing off the floor
- Uncontrolled descent
- Knee valgus (caving in)
- Excessive forward lean
- Using a box that is too high
Muscles Worked
This exercise is a powerhouse for the quadriceps, specifically targeting the VMO (teardrop muscle) through the controlled eccentric lowering phase. It also heavily recruits the glutes and core to stabilize the pelvis and knee, ensuring proper alignment during this single-leg movement.
Primary
Secondary
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