The step down is a controlled single-leg exercise that strengthens the quadriceps, glutes, and hips while improving balance. By lowering the body slowly from a step, it trains stability through the knee and ankle, making it valuable in rehabilitation and for reducing the risk of injury during sport or daily movement.
- Step both feet onto the step.
- Keeping your affected leg on the step, slowly step down with your unaffected side until your heel gently taps the floor.
- On your affected side, ensure your knee is in line with your second toe and hips remain level.
- Modify as prescribed by your physiotherapist.