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Knee · Strengthening

Step down on a step

Step down on a step, 3 sets, 10 repetitions per leg

Illustration of the Step down on a step exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Stand on a step with your knee slightly bent. Slowly lower one leg towards the ground while controlling the movement, then return to the initial position by contracting the quadriceps.

Tips: Keep the pelvis stable and the knee aligned with the foot throughout the exercise. Perform the movement slowly to effectively engage the muscle.

Progression: Increase the number of repetitions or the height of the step as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
step or platform
Starting position
Standing on a step with knee slightly bent
Clinical goal
Quadriceps strengthening and knee stabilization
Also known as
descente sur marche, step down genou, exercice quadriceps marche

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.