F.I.T. Tips: Unlock Your Full Potential With A Proper Step Down

By Gavin Buehler

This is my favorite exercise to start building single-leg strength.  It’s a great test movement as it can expose a number of deficiencies and it’s a wonderful strength building exercise since it can be scaled to any level.  It involves all of the muscles in the core, hips and legs including their ability to coordinate with one another while building strength, balance and stability.

Maintaining excellent form while performing this movement is the key.  Many people who do this exercise race through it without paying attention to the deviations that are occurring.  Taking your time to really feel what’s happening and giving your body the chance to adapt will reap the greatest rewards.

Scaling

The scaling of this exercise can be done in many different ways.

Step Height – Step height is the easiest way to make this movement easier or more difficult.  You can start with as little as a centimeter and escalate up to a full pistol like range.  Keep in mind that if you cannot perform the movement without any deviations at a given height, then you should lower the platform to level that allows you to do so.

Aids – Using a balance aid such as a pole or sturdy object is another way of making the exercise easier.  This wouldn’t be my first choice, as if you need the aid, it likely means the step height you have chosen is too high and I would recommend adjusting that first.

Isometrics – This would be my favorite alternative especially for rehabbing an injury as it requires no movement.  An Overcoming Isometric can be performed simply by placing your foot up on the platform and centering your weight over the arch of the foot and slowly applying as much force as you can tolerate down into the step.

How To Perform A Single-Leg Step Down:

1. Set Up:

·        Stand on a sturdy step, box, or platform that is an appropriate height for your ability.

·        Position one foot on the edge of the step thinking of hugging the platform with your foot so that you have solid foot contact from toes to heel ensuring that ankle stacks centered over foot with weight centered over mid-foot while the other foot hovers off the side.

2. Engage Your Core:

·        Tighten your core and keep your chest up.

·        Maintain a slight bend in the knee of your standing leg.

3. Begin the Descent:

·        Initiate the movement by first hinging at the hip a little to activate and load into your glutes.  Then allow knee to flex and slowly lower maintaining squared hips and knee pointing over your middle toe.

·        Keep your hips level and ensure your knee tracks over your toes (not caving inward).

4. Controlled Touch:

·        Lower yourself until your non-supporting heel lightly taps the ground.

·        Avoid fully resting your foot on the ground—this keeps tension on your working leg.

5. Press Back Up:

·        Drive the elevated foot through the step maintaining even pressure through the entire sole of the foot and extend your knee and ankle fully to step up.  Think of squeezing glutes and being tall through the crown of your head returning to the start position.

·        Keep the movement controlled and avoid using momentum.

6. Repeat

·        Repeat for specified number of repetitions and then switch sides.

·        Perform full set on weaker side first.

·        Keep hips and shoulders square and head and spine neutral throughout the movement.

Common Mistakes to Avoid:

❌ Letting the knee collapse inward – Keep it aligned over your foot.

❌ Rushing through the movement – Control is key for desired results.

❌ Shifting weight to far forward or back – Keep the weight centered of your mid-foot.

Recommended Protocols:

This movement can be included 2-3 times per week for 3 sets, 15-20 reps/side taking full 2 seconds to lower and 1 second to press back up.

As always, these videos are for entertainment and educational purposes only. Please consult a health professional before attempting new exercises or protocols, as the following suggestions may or may not be appropriate for you.