Knee
Step-Down
Train the knee and hip to share a slow lower without the knee caving in.
Form stills · coming
Why we use it
Stairs, curbs, and car entries are step-downs in disguise. Training a soft, level-pelvis step-down keeps the quiet glute on the clock when you are tired — so the low back and TFL stop covering.
Start here
Stand on a low step. Hover the free foot to the floor and return. Most of the work is in the standing leg.
How to
- 1Stand on a low, stable step or box (start short). Soft knee on the standing leg.
- 2Slow-control lower the free foot toward the floor as if you could kiss the ground with the heel — then return without a bounce.
- 3Pelvis stays level. Switch sides.
Feel for
The standing hip and foot share the work. Knee tracks kindly over mid-foot. No hip hike, no dump into the standing knee, no TFL grab to yank you back up. Quiet control over depth.
Breathing
Easy inhale to set. Soft exhale as you lower. Soft inhale as you return. No breath-hold at the bottom.
Do this
- — Sit the hips back slightly as you lower.
- — Standing knee tracks over the second toe.
- — Tap the floor — do not dump the weight onto it.
Common mistakes
- — The knee collapsing in.
- — Dropping instead of controlling.
Regression · Progression
Easier: Lower step, or hold a rail.
Harder: Higher step, 3-second lower, no rail.