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Exercise handout — move better, feel better.
Lateral Step-Down (Balance)
Controlled stepping down from side of step for hip stability and balance training.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
Home Options
- stairs or step
No equipment? Try: Stair, Platform
Dosage
3
Sets
8
Reps / Time
45 sec
Rest
4 down / 2 up
Tempo
Step-by-Step Guide
Set up
- Stand sideways on step or stair
- Outside foot hanging off edge
- Hold support if needed
Step 1 of 4
Slowly lower outside foot toward floor
Step 2 of 4
Bend stance leg knee, keeping aligned
Step 3 of 4
Tap heel to floor (no weight transfer)
Step 4 of 4
Push through stance leg to return
Breathing
- Exhale as you lower
- Inhale as you return
Form Cues
- Super slow and controlled
- Knee over toes - no caving
- Tap only, don't transfer weight
- Hips stay level
Common Mistakes to Avoid
- Going too fast
- Knee collapsing inward
- Hip dropping
- Stepping down too far
Safety Information
Excellent for knee and hip rehab. Focus on alignment.
Progressions
Higher step, add weight, slower tempo
Regressions
Lower step, use support, smaller range
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.