Stepdown Squat

Coaching cues

• Stand tall on a sturdy step 15–30 cm high; toes forward, hands on hips or out for balance.
• Shift your weight fully over the working leg, keeping pelvis level and core braced.
• Bend the stance knee and hip to descend, letting the free heel reach toward the floor in front.
• Track the stance knee over the second–third toe; do not let it cave inward.
• Lightly tap the floor with the free heel without transferring weight to it.
• Press through the stance midfoot/heel to extend the knee and hip and return to the start.
• Complete all reps under slow control, then switch legs.