Fysiqal

Lunge / Split · Beginner

Lateral Step-Down

Compound lunge / split exercise using bodyweight, plyo box.
Movement pattern
Lunge / Split
Difficulty
Beginner
Equipment
Bodyweight, Plyo box
Mechanics
Compound
Sides
Unilateral
Main plane
Sagittal

Free account. Log your sets of Lateral Step-Down and each workout shows your best set by estimated 1RM.

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How to do the Lateral Step-Down

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Knee extensionprimary action

    Rectus femoris (prime mover, high emphasis); Vastus lateralis (prime mover, high emphasis); Vastus medialis (prime mover, high emphasis); Vastus intermedius (prime mover, high emphasis)

  • Hip extensionprimary action

    Gluteus maximus (prime mover, moderate emphasis); Biceps femoris long head (synergist, low emphasis); Semimembranosus (synergist, low emphasis); Semitendinosus (synergist, low emphasis)

  • Hip adductionsecondary action · resisted

    Gluteus medius (stabilizer, high emphasis); Gluteus minimus (stabilizer, moderate emphasis); Tensor fascia lata (stabilizer, moderate emphasis)

Related exercises

All lunge / split exercises →

From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.