← Library
Balanceintermediate
Lateral Step-Down
Controlled step-downs build the lateral hip and knee control that keeps you steady on stairs and curbs — directly training fall resistance.
Try AI form review free for 14 days
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 2–3
- Reps
- 8–10 each
- Intensity
- RPE 5–6
- Rest
- 60 s
Bone load
Spine
Hip
Wrist
Equipment
box
Set up
- 1Stand sideways on a low step, one foot hanging off the edge.
Do this
- Bend the standing leg to lightly tap the heel down
- Keep the knee tracking over the toes
- Control the way up and down
Avoid this
- Knee caving in
- Dropping quickly instead of lowering
Safety
Use a low step and hold a rail until the control is solid.
Progress or regress
Make it easier
Make it harder
No progressions are listed here. Ask your clinician about adaptations.