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The single leg eccentric step down is an advanced strengthening exercise targeting the supporting limb. The muscle is active during the lengthening phase and thus functionally applicable for runners, sports players and those aiming to improve their single leg strength and control.


  • Position the feet directly under the hips on a step
  • Standing on the affected limb, slowly take the opposing leg down and back
  • Sending the hips back, allow the trunk to come forward in a straight line
  • The supporting knee softly bends without collapsing inwards


  • Ensure the supporting limb doesn’t collapse inwards
  • Watch the movement of the knee over the ankle
  • Maintain a straight line from the head to the tailbone as the trunk moves forwards
  • Utilise a wall for balance if required however this should be avoided If possible
  • Maintain level pelvis from left to right