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REStep Down
@reboryn_team
#Controlled Step Down Exercise
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RUThe eccentric lateral step down exercise is one of my favorite single leg exercises to give runners
It focuses on the quads, glutes, single leg dynamic stability and control for knee valgus and is a great way to teach controlled loading on single limb
If youโre looking to address differences vs your left and right side, try this out!๐๐ผ
@runwithkat_dpt
2.5K
SUThe step down is the single best exercise any hiker can be doing in their preparation. In particular, this exercise is fantastic at developing single leg quadricep and glute strength, and at developing stability through the knee and ankles.
๐ถ Keep slow and controlled
๐ถ If too easy, use a higher step or add weight
๐ถ If too hard, use a trekking pole for balance
These are a staple in all our training programs for hikers. As you get stronger, you can use a higher step, or add weight with dumbbells or a loaded pack.
#Hiking #Trekker #HikersOfInstagram #HikingCulture #ExploreMoreOutdoors #Backpacking #HikingLove #ThruHike #AdventureIsLife #TrekkingDay #SummitStrength #PainFreeHiking #SmartTraining #TrainForAdventure #AdventureTraining #HikingTraining
@summitstrength.au
5.8K
ELIt's time to STRENGTHEN those knees...โ
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The Patrick Step Down is a well know exercise to do wonderful things to your knees...โ
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This controlled lowering of one leg is absolutely incredible for improving stability within the knee joint.โ
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Seriously, if you've got bad knees, give this bad boy a go!โ
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Not only that, but it can also help you work on balance, which we know we all could improve on ๐โ
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Found this useful? Then please give us a cheeky like ๐๐ผ
@elevatewithcharlotte
0
87.2K
PEGet happier knees & better downhill (or down stairs) balance & control with this simple body weight exercise!
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๐๐ป Itโs very common to sustain falls & injuries when weโre walking downhill - and this can also be really tough on our knees.
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Simply practicing controlled step downs in a range that works for YOUR body can help you build stronger knees and help you hit the trails this summer with more confidence and stability!
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Find yourself a low step and practice lowering down one foot at a time. The key is to go super slowly and stay in control the whole time.
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What does โcontrolโ mean here? It means youโre able to keep this movement the same speed the whole way down - thereโs no mini fall or โthumpโ when your foot hits the ground.
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๐๐ผIf you canโt stay in control, or if your working knee hurts, try a lower step.
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This is the type of eccentric control your body uses to slow you down when youโre going down hills & stairs, and itโs really important if you want to build sustainable movement. Get good at it when youโre at home so you can have more fun outdoors!
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In fact, according to @PeterAttiaMD โStability is what allows us to safely transfer force from our body to the outside world and vice versa. Virtually any orthopedic injury you sustain can be traced back to some deficiency here.โ
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This is a great one to practice if you have knee pain - but make sure to practice in a pain free range. This is also an excellent prep exercise if pistol squats are on your personal to-do list.
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If balance & stability are priorities for you, my Free Your Feet program is another great option to tryโฆbecause balance begins with healthy feet! DM me the word FREEDOM and weโll send it your way!
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Never done a DM (Direct Message) before? No worries - hit the little round circle at the top of this post (with my face in it). That will take you to my bio and you can tap the Message button to send me a message (youโre also welcome to ask me Qs the same way!).
@petrafishermovement
5.0K
DUPETERSON STEP DOWN ๐
In my opinion the best exercise to stabilize your knee! I have used these plenty of times in prehab/rehab procedures when dealing with knee pain! If you have knee issues often times this should be a STAPLE in your WARM UP!
I like to start with a 20kg Plate and then do 5 slow and controled reps per side! Then I increase by a 10kg plate until I am slightly above parallel!
Make sure that you push back your hips in order to engage your glutes! Then step down without actually loading the foot that is touching the floor!
๐ธ: @snatchandsnaps
๐: @capacityprogram
๐ค: @tommys_tape @affenhand @officialbodylab24
#rehab #kneepain #prehab #berlin #athlete #training #capacityprogram #crossfit
@duerkopjan
5.3K
FI๐๐ง๐ ๐๐ฑ๐๐ซ๐๐ข๐ฌ๐ โ ๐๐ฎ๐ฅ๐ญ๐ข๐ฉ๐ฅ๐ ๐๐๐ฒ๐ฌ ๐๐จ ๐๐ญ๐๐ฉ ๐๐จ๐ฐ๐ง
Not all step downs are created equal. Different styles = different gains๐๐ผ
1๏ธโฃ Patrick Step-Down
Heel stays flat on the floor. Great for targeting the lower quads, stabilising the knee, and improving ankle range of motion.
2๏ธโฃ Poliquin Step-Down
Heel elevated with assistance. Focuses on quad strength + knee joint support.
3๏ธโฃ Peterson Step-Down
The most advanced. Emphasises balance and requires lifting the heel without assistance.
4๏ธโฃ Backwards Step-Down
Light toe tap behind you. Fires up glutes, quads, hamstrings and your core for balance.
5๏ธโฃ Lateral Step-Down
Step to the side, keeping hips level. Boosts knee and hip stability, plus strengthens hip abductors.
6๏ธโฃ Curtsy Step-Down
Add a diagonal reach behind. Glute stretch + next level balance and coordination.
Pick the variation that supports your goals OR use them all ๐ฅ
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#fightingfitmanchester #legday #kneestrength #functionaltraining #mobilitytraining #stepdowns #movementquality
@fightingfitmanchester
23.3K
DRStep Up vs Step Down: sai davvero quale scegliere?
Step Up e Step Down non sono esercizi intercambiabili. La scelta tra i due dipende esclusivamente dallโobiettivo biomeccanico e funzionale che vuoi raggiungere.
Step Up:
* Lavoro prevalentemente concentrico
* Focus sulla produzione di forza verticale
* Attivazione specifica di quadricipite e gluteo
* Ottimo per sviluppare forza esplosiva
Step Down:
* Predominanza del controllo eccentrico
* Maggiore richiesta di stabilizzazione articolare (anca, ginocchio, caviglia)
* Corregge efficacemente squilibri e deficit di controllo motorio
* Ideale per prevenzione e riabilitazione
Biomeccanica base: Step Up produce forza, Step Down sviluppa controllo. Entrambi gli esercizi sono validi, ma inserirli correttamente in un programma di allenamento รจ la chiave per ottenere risultati concreti.
Se avverti dolore durante questi esercizi, รจ un chiaro segnale di una disfunzione biomeccanica. Per una valutazione accurata, contattami in DM.
#Biomeccanica #RieducazioneFunzionale #Gluteo #ControlloMotorio #StepUp #StepDown #ForzaFunzionale #RiabilitazioneSportiva #TrainingIntelligente #EserciziCorrettivi #DrBotta #PrevenzioneInfortuni #ValutazioneBiomeccanica
@dr_botta
5.5K
TRโก๏ธ Peterson Step Downs
A staple in the โmy knees always hurtโ program.
Whether youโre squatting, lunging, or even just walking, strong knees support better movement๐
๐ช๐ผSave this and throw these in your next warmup
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#fitness #personaltraining #kneepain #onlinecoaching
@trav_little
286.6K
SHBlasting down a downhill can be scary!
Here are 3 exercises to get your legs ready for long downhills at home with minimal equipment.
1. Forward Step Downs
- This is a quadriceps focused exercise and can be progressed with weight or the height of a box, books, or step.
2. Elevated Lunge Deceleration
- Focus on a good absorption with soft knee flexion.
- Can be progressed with increased weight, height of box, or increased knee flexion.
- A great lower impact exercise if youโre coming back from injury.
3. Eccentric Single Leg Squat
- Can be progressed by lowering the box height, increasing the weight, or slowing down the movement.
Part 1: Building up resiliency one exercise at a time.
#ultrarunning #running #strength #physicaltherapy #adidasrunning
@shesallgood21
813.4K
MIUsing a small block in front of the knee helps control the movement during step-downs.
It prevents the knee from drifting too far forward or collapsing back and forces you to move slowly and stay in control.
That lets you push the hips back safely and create a deeper stretch in the glutes and hamstrings.
When you come back up, that stretch translates into much better glute engagement.
Control the position.
Feel the glutes work.
#legtraining
#stepdown
#controlledreps
#trainwithintent
#strengthtraining
@mina_pt_dubai
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