Slow step-down
Quads working while they lengthen — the way they work downhill.
- You need
- The bottom stair, or any step 15–25 cm high.
- Why it is in the plan
- On a descent the quads brake every step while they lengthen. That is the work that leaves legs heavy late in a trail race, and slow lowering rehearses it.
How to do it
- 1Stand on the step on one leg. The other foot hangs just off the front edge.
- 2Bend the standing knee and lower the free heel toward the floor over three seconds.
- 3Keep the standing knee pointing over your middle toes, not falling inward.
- 4Touch the floor lightly with the heel — no weight on it — and stand back up.
Easier
A lower step, a hand on the wall, or lower only halfway.
Harder
A higher step, five seconds on the way down, or a backpack.
Common mistake
Dropping the last few centimetres. The control at the bottom is the exercise.
Used in: 20 km trail, 50 km ultra, 100–120 km ultra, Alpine day, Multi-day alpine route, High-altitude expedition, Kilimanjaro trek
14 days free, no card. €19/month if you add one after. Cancel anytime.
Start 14 days freeRidgework writes training weeks for trail and mountain. It is not a medical device, not healthcare, and not a substitute for a clinician, a guide, or rescue. Research citations inform the week structure; they are not prescriptions. You remain responsible for safety in the mountains and in training.