Lateral Step Down

Professional Rationale
When performed correctly (no dropping of the hip, patella tracking properly) this is an excellent exercise to help to functionally strengthen the quadriceps as well as promote the proper neuromuscular firing of the pelvi-femoral musculature. It is also a great exercise to help garner return of functional ankle dorsiflexion.

Client Rationale
This is an exercise used to help strengthen your quadriceps muscle eccentrically (meaning the muscle gets longer as it works, not shorter). It also helps to strengthen your gluts, abductors, and adductors, making it a very functional exercise. It helps all the muscles in the your hips and legs to communicate with one another.



Instructions

• Start with one foot on a step and hands on your hips.
• Hold on only if needed for balance.
• Tap your opposite heel on the floor, keeping weight on step leg.
• Keep your hips level.
• Keep kneecap in line with second toe.
• Slowly return.
• Do no exchange your weight.
• Do not drop your hip.
• Do not let your kneecap come over your toes.

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