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Exercise handout — move better, feel better.
Step-Down (Eccentric Control)
Control lowering down from a step. Excellent for runner's knee and patellar tendon issues.
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: Bottom stair, Sturdy box
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
4 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Stand on a step 4-8 inches high
- Stand on one leg near edge of step
- Other foot hangs off the edge
No image for this step. Follow the written instruction.
Step 1 of 4
Slowly bend your standing knee
No image for this step. Follow the written instruction.
Step 2 of 4
Lower the hanging foot toward the floor (3-4 seconds)
No image for this step. Follow the written instruction.
Step 3 of 4
Lightly tap heel on floor (don't put weight on it)
No image for this step. Follow the written instruction.
Step 4 of 4
Push back up to standing on the step
Breathing
- Inhale as you lower
- Exhale as you push back up
Form Cues
- Control is everything - go slow
- Knee tracks straight over 2nd-3rd toe
- Hip stays level - don't drop it
- Feel quad working during the lower
Common Mistakes to Avoid
- Going too fast
- Knee caving inward
- Dropping the hip
- Putting weight through tapping foot
Safety Information
May aggravate acute meniscus or patellofemoral pain - reduce depth if so.
Progressions
Higher step, deeper bend, add weight
Regressions
Lower step, shallower bend, hold rail
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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.