Exercise

Stepdown Squat

Also works: Glutes, Hamstrings, Calves, Abs

How to do it

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

In FYL you log the Stepdown Squat as bodyweight reps — every set counts toward your volume, PRs and XP.