Lateral Step Down Exercise

Nick tumminello and rachel baker show you how to perform the lateral step up leg strengthening exercise.

Lateral step down exercise.

Step downs are a stable in my lower extremity rehab progressions and for good reason. I have knee pain from patellofemoral pain syndrome pfps. And adduct or move in toward your midline. Lateral movements are motions in which you move from side to side while facing forward.

As those who have experience performing it already know it is much harder than it looks. This exercise activates all muscle groups improves muscle endurance and promotes relaxation. Lateral step ups are one of the best exercises for your lower body. This can cause some muscles to tense while others get weak.

Exercises that step sideways are done in the frontal plane of movement and require your limbs to abduct or move away from your midline. I could only do it 10 times. In this article you will learn how to do lateral steps and what muscles lateral step ups work. Massage can help relax the tense muscles and daily exercises can.

Lateral side step exercises. The step down test is used to test the knee in anyone with a healthy knee or with knee pain to determine. Rabin a et al. A lateral pelvic tilt occurs when one hip is higher than the other.

To perform the exercise start by standing on the side of the step facing sideways. You can isolate bias one leg without any cheating using the other leg like on squats deadlifts or lunge variations furthermore depending on which direction ie forward sideways backwards the step down is you can preferentially bias either the glutes or the quads or work around people s mobility. Journal of orthopaedic sports physical therapy. I m seeing a physical therapist who has tested me and put me on an exercise program.

Despite the long name the eccentric lateral step down is a relatively simple exercise in appearance only. In general the step up exercise is one of the best leg exercises for a wide range of people and unlike the squat deadlift or bulgarian split squat they are are very easy to learn. The lateral step pull is a cardio move that keeps your heart rate up warms up the muscles and joints and boosts the metabolism.