Lateral Step Down (Elevated)

Muscle Groups Involved

Glutes - Primary
Quads - Primary
Calves - Primary

Highlights

Brace your core before moving.
Do not let your knee cave in.
Do not push off the floor.

Description

The Lateral Step Down is a functional exercise that builds lower body strength and supports and stabilizes the knee, ankle and hip. To perform the Lateral Step Down start in a standing position on

The Lateral Step Down is a functional exercise that builds lower body strength and supports and stabilizes the knee, ankle and hip. To perform the Lateral Step Down start in a standing position on an elevated stable surface. Position yourself so that your standing leg is on the edge of the surface and your non-working leg is hanging in the air. If you need additional resistance you can hold a dumbbell on the non-working side. Begin the movement by bracing your abs and bending your standing leg to lower your body. Squat down until your non-working foot is almost touching the floor or as low as you can go without pain. Pause briefly in the bottom position before driving through your standing leg heel back to the starting position.

Common Mistakes

Do not round your back to get lower. Do not let your knee collapse inwards.

Do not round your back to get lower. Do not let your knee collapse inwards. You can go onto the ball of your standing foot but try to keep the heel down. Do not push off the floor with your non-working leg.

Pro Tips

Drive through your heel to increase glute activation. Brace your abs hard t

Drive through your heel to increase glute activation. Brace your abs hard to improve stability and balance.

Purpose

The purpose of the Lateral Step Down is to improve hip and knee strength an

The purpose of the Lateral Step Down is to improve hip and knee strength and stability. It can also be used to stretch and strengthen the Achilles tendon and calves.

Form

Your working leg should have the knee track over, past or outside of your t

Your working leg should have the knee track over, past or outside of your toes. It should not cave inwards. The non-working leg should be straight and not push off the floor.