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Exercise handout — move better, feel better.
Lateral Step-Down
Single-leg lowering from step to the side. Tests and builds eccentric quad strength and knee control.
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
step_box
Home Options
- step or plyo box
No equipment? Try: Stairs, Aerobic step
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
3 sec lower / 1 sec tap / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Stand sideways on step or box
- Outside leg hanging off edge
- Hands on hips or arms out for balance
Step 1 of 4
Bend stance knee slowly
Step 2 of 4
Lower outside leg toward floor
Step 3 of 4
Lightly touch heel to floor
Step 4 of 4
Push through stance leg to return
Breathing
- Inhale as you lower
- Exhale as you push up
Form Cues
- Keep knee over second toe
- Don't let knee collapse inward
- Lower slowly with control
- Don't shift weight to lower foot
Common Mistakes to Avoid
- Knee caving inward
- Dropping too fast
- Weight shifting to lower foot
- Hip dropping instead of knee bending
Safety Information
Key exercise for patellofemoral rehab. Pain-free range only.
Progressions
Higher step, slower tempo, add light weight
Regressions
Lower step, partial range, hand support
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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.