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Step-Down to Balance 5s · no sound

Step-Down to Balance

A single-leg lower off a small block: the free heel hovers just above the floor, then the stance leg stands back up.

Primary muscle
Quads
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Squat
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How to do it

  1. Stand on a low, stable block with one foot fully on it and the other foot free.
  2. Clasp the hands in front of the chest and level the hips.
  3. Bend the stance knee just enough to lower the free heel to a hover above the floor.
  4. Keep the free toes up so that foot never takes weight.
  5. Straighten the stance knee to return to the tall start without hopping.
  6. Stay on the same stance leg for the set, then switch.

Common mistakes

  • Letting the free foot tap and take weight; the clip is a hover, not a tap.
  • Dropping the opposite hip as the stance knee bends.
  • Letting the stance knee cave inward off the second toe.
  • Turning the drill into a high-knee march instead of a small, controlled lower.

Muscles worked

Primary
Quads
Secondary
Glutes

Same movement, other equipment

Barbell Banded Back Squat Intermediate Barbell Banded Back Squat Quads Barbell Barbell Hack Squat Intermediate Barbell Hack Squat Quads Barbell Barbell Squat Intermediate Barbell Squat Quads Barbell Dumbbell Squat Intermediate Dumbbell Squat Quads Dumbbell

Similar exercises

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Good to know

What muscles does the Step-Down to Balance work?
Mainly the quads. It also works the glutes.
What equipment do you need for the Step-Down to Balance?
None. It is a bodyweight exercise.
Is the Step-Down to Balance good for beginners?
GymVim rates it intermediate. For a beginner-rated exercise on the same muscle and movement, see the Band Squat.

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