Lateral Step Down

knee exercises Gluteus medius, quadriceps, valgus control

Unilateral control drill for knee valgus and lower limb alignment.

Execution

1. Stand on a step/box (4-8 inches)
2. Lower the free leg laterally with control
3. Keep the stance knee from collapsing inward
4. Tap the heel to the floor, return to start
5. 3 sets x 10 reps per side

Cues

• Knee over second toe
• Slow, controlled eccentric
• Keep pelvis level

Common Errors

• Knee valgus
• Contralateral hip drop
• Using momentum

Progressions

• Low step -> Higher step -> Slower tempo -> With load -> Eyes closed

Related Patterns

• knee valgus