LEGS · COMPOUND
Bench Step-Down
A controlled single-leg lowering drill useful for building step-up and squat control.
Primary musclesQuads, Glutes
Secondary musclesHamstrings, Calves, Core
EquipmentBench or box, Bodyweight
DifficultyBeginner · Single-Leg Squat
How to perform
- Stand on a stable platform with one foot near the edge.
- Lower the opposite heel toward the floor under control.
- Drive through the working foot to return.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the quads as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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