Strength & Stability
Step-down
Strengthens the thigh and gluteal muscles and trains control over leg alignment. Especially good for stabilizing the knee.
- knee stability
- leg alignment
- strengthening
- quadriceps
Instructions
How to do it
Stand on a low step and slowly lower the free heel towards the floor. The knee of the standing leg remains controlled over the foot.
Dosage
3 x 8–10 repetitions per side
Important
Only go as low as you can while keeping the alignment stable.
Common mistakes
- Knee of the standing leg collapses inward
- Pelvis drops to the side
- Movement is too fast or uncontrolled
- Leaning the upper body far forward
When to stop?
Stop the exercise if you experience sharp pain, dizziness, numbness, unusual weakness or a clear worsening of your symptoms.