Single-Leg Step Down
The single-leg step down is a corrective exercise that builds knee stability, quad strength, and control through a functional range of motion. It is widely used in knee rehab programs and for addressing patellofemoral pain.
Setup
- Stand on a step, box, or stair with your right foot fully on the surface and your left foot hanging off the edge.
- Slowly bend your right knee, lowering your left heel toward the floor in a controlled manner.
- Lightly tap the left heel on the ground (or hover just above it), then drive through the right foot to return to standing.
- Keep your hips level throughout — do not let the pelvis drop on the lowering side.
- Perform 8–12 reps, then switch sides.
Coaching Cues
What to feel:
- The quad and glute of the standing leg working hard to control the descent
- Stability through the knee — it should track over the second toe
Common mistakes:
- Letting the knee collapse inward (valgus) during the lowering phase
- Dropping too fast — the eccentric (lowering) phase is the most important part
- Hiking the hip on the standing side to compensate for weakness
Tip
Use a mirror or record yourself from the front. Watch for the knee caving inward — if it does, reduce the step height until you can control the movement.
Programming
| Parameter | Recommendation |
|---|---|
| Reps | 8–12 per side |
| Sets | 2–3 per side |
| Tempo | 3 seconds down, 1 second up |
| Frequency | 3–4 times per week |
| When to do it | Lower body focus, post-shift recovery |
Progressions
- Beginner: Use a low step (4–6 inches) with a wall nearby for balance.
- Intermediate: Standard step height (8 inches); slow 3-second eccentric.
- Advanced: Add a small dumbbell or increase step height; pause at the bottom.