Step-Down
Standing on the box on one leg, lower the free heel slowly to touch the floor in front and press back up; the knee tracks over the toes – the knee-control staple.
How to do it
Setup
Stand on a knee-height box on one leg, the other foot hanging off the front edge, hands at the chest.
Steps
- Bend the standing knee and lower the free heel slowly toward the floor in front.
- Touch lightly; the knee tracks over the toes, the hip stays level.
- Press back up through the standing leg.
Common mistakes
Dropping the free heel fast: the slow lowering IS the exercise. Knee diving inward: track over the toes. Pelvis tipping toward the free leg: keep the hips level; a shorter reach is fine.
Breathing
Inhale lowering, exhale pressing back up.
