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All exercises

Stepdown squat

Intermediate

Stepdown squat is a compound bodyweight exercise for the quads, also working the glutes, hamstrings, calves, abductors, and abs.

What it works

Primary muscle

Quads

Also works

GlutesHamstringsCalvesAbductorsAbs

Equipment
Bodyweight
Movement
Legs
Type
Compound
Logged as
Reps
Suggested rest
1 min

How to do it

  1. 1Stand tall on a sturdy step 15–30 cm high; toes forward, hands on hips or out for balance.
  2. 2Shift your weight fully over the working leg, keeping pelvis level and core braced.
  3. 3Bend the stance knee and hip to descend, letting the free heel reach toward the floor in front.
  4. 4Track the stance knee over the second–third toe; do not let it cave inward.
  5. 5Lightly tap the floor with the free heel without transferring weight to it.
  6. 6Press through the stance midfoot/heel to extend the knee and hip and return to the start.
  7. 7Complete all reps under slow control, then switch legs.

What to do instead

  • Dumbbell supported squatDumbbell
  • Barbell bench squatBarbell
  • Barbell squat (on knees)Barbell
  • Barbell wide squatBarbell
  • Barbell bench front squatBarbell
  • Sissy squatBodyweight

Easier variations

  • Quads (bodyweight squat)Bodyweight
  • Smith chair squatSmith machine
  • Dumbbell supported squatDumbbell
  • Dumbbell goblet squatDumbbell

Harder variations

  • Barbell one leg squatBarbell
  • Barbell overhead squatBarbell
  • Weighted sissy squatWeight plate
  • Sissy squatBodyweight
Logged today · 1 min restStepdown squat

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