K2 | Step Down
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This is one of the top essential single leg exercises for hip and knee stability, as well patello-femoral joint strengthening. It targets the Quadrcieps/VMO and gluteus medius strengthening as well as neuromusclar control training to help with knee alingment in a single leg stance, ideal for sportspeople, runnners and those recovering from knee injuries and surgery. |
Demonstration Video
Instructions
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Stand on up on a box or stair one leg. Slowly step backwards and downwards, bending at the hip and knee at the same time so your leg go backwards and shoulders come forwards. Only tap the floor behind you - make sure you don't transfer weight into the back leg by always keep your center of gravity forward over the front leg. Don't let your knee roll inwards or opposite hip drop down, focusing on knee alignment so your knee is always in line with the midl eo fyuor foot or laces. When moving into the squat keep your front shin and spine all the same forward angle (30-40deg). Special NotesIt's effectively a one-legged squat, but you step down and back so make sure you bend a the hip and keep the pelvis level. |
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