ClapMove · clapmove.com
Exercise handout — move better, feel better.
Lateral Step-Downs
Step sideways off a step with control. Trains ankle stability in frontal plane while building leg strength.
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
none
Home Options
- bodyweight
No equipment? Try: Stair step
Dosage
3
Sets
8
Reps / Time
60 sec
Rest
3 sec down / 2 sec up
Tempo
Step-by-Step Guide
Set up
- Stand on step (6-8 inches), positioned sideways
- Standing leg in center of step
- Other foot will lower off the side
Step 1 of 4
Bend standing leg slowly
Step 2 of 4
Lower opposite foot toward floor to the side
Step 3 of 4
Lightly touch heel to floor (or hover)
Step 4 of 4
Push through standing leg to return
Breathing
- Inhale as you lower
- Exhale as you push up
Form Cues
- Keep foot/ankle stable on step
- Don't let knee collapse inward
- Control the entire descent
- Push through whole foot to rise
Common Mistakes to Avoid
- Knee collapsing inward (valgus)
- Dropping quickly
- Arch of foot collapsing
- Leaning to the side
Safety Information
Watch for knee valgus (collapse). Important for ankle and knee control.
Progressions
Higher step, add weight, slower tempo
Regressions
Lower step, hold rail, smaller range
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.