Step Downs by Physiotherapist Ben Dourrough
This week’s exercise- Step Downs, is a great one to work on hip strengthening and knee control. I like this exercise because it transfers very well into everyday activities like going up and down steps making it very functional. As always, if this exercise causes any pain or if you have further questions consult with your nearest SOS physiotherapist!
How-To Steps:
- To start this exercise, stand with both feet on a step or stable elevated surface (first step on your stairs works).
- Pick one leg to be your stance leg and one to be your step leg. Slowly begin to step down off the step while keeping your stance leg planted. The key to this motion is to try and track your knee over top of your first and second toes, not allowing your knee to cave in towards your midline. A cue to think about is trying to activate your glute muscles on the stance leg in order to control your knee.
- Finish the exercise by planting your heel on the ground and transferring your weight to the front of your foot, then return that leg to the step by pushing off the ground, returning to the starting position.
Sets: 3-4 Reps: 6-8 Duration: 3 seconds on the decent Intensity: 6-8/10 effort level (add weight to get to this effort level if needed, but focus on control first before adding weight) Frequency: 3-4x/week
*Never do an exercise that causes you pain*