Strength

Slow eccentric step-down

Standing on a low step on one leg, slowly bend the standing knee over 3 to 5 seconds to tap the other heel lightly on the floor in front, then push back up.

3 sets · 10 reps · each side≈ 8 minIntermediate

1. Stand on the step

Right side Left side Focus

Coaching points

Keep the working knee in line with the second toe; don't let it fall inwards.
Keep your weight through the heel and midfoot of the standing leg.
Just tap the floor with the free heel; don't shift weight onto it.
Control the lowering rather than dropping.
Reduce hand support on the wall or rail as you get stronger.

Body regions

Hip Knee

Muscles

Quadriceps Gluteus maximus Gluteus medius

Equipment

Step Wall

Cautions

Stop, or use a lower step, if you feel sharp pain at the front of the knee.

Can't be deleted while used by “Knee strength”. Remove it from that routine first.