Fitness
Quad Eccentric Step Down Progression
Quad eccentric step down progression builds controlled lowering from a six- to twelve-inch box—three to five second lower phase—to prepare quads for downhill braking forces.
Quad eccentric step down progression builds controlled lowering from a six- to twelve-inch box—three to five second lower phase—to prepare quads for downhill braking forces. Start bilateral, advance single-leg when pain-free.
Two to three sets of six to eight reps twice weekly beat random jump volume. Stop if anterior knee pain exceeds mild burn.
Common questions
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How do step-downs help downhill running?
Slow eccentric lowering mimics quad braking on descents. Gradual dosage builds tendon tolerance better than only running hills cold.
Related terms
Put Quad Eccentric Step Down Progression into practice
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