woman doing step-downs on the stairs

While squats and lunges are great for building overall leg strength, step-downs focus on stabilising and strengthening the knee. Doing this exercise can help improve irritation when going down the stairs or on sharp declines when hiking. It will also build functional strength in the quads, hamstrings, and hips to help you avoid knee pain and injury.

 

How to do step-downs

  1. Stand on a plyo box, exercise step, or the step of a stair.

  2. For balance, you can hold onto a wall or railing.

  3. Slightly bend your right knee and slowly lower your left foot until you can almost touch the floor. Keep your spine neutral and slightly hinge at the hip. At the lowest range of the motion, your knee should be aligned with your toes. 

  4. Slowly raise your foot to the level of the step, then repeat the lowering motion.

  5. Complete ten reps per leg in 3 sets or as your ability allows.

Note: this exercise can be initially uncomfortable. However, if you’re uninjured, you should not feel pain. If you do, it may be best to try it with a support or brace, lower the intensity, or speak to your clinician to assess your condition.


Support your step-downs

 Man doing yoga on the beach. He is wearing Bauerfeind's GenuTrain Knee Brace

GenuTrain Knee Brace

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The GenuTrain Knee Support helps stabilise the knee and relieves pain. It incorporates medical-grade compression and a patella pad, which improve sensorimotor function and boost circulation. The support has no rigid parts, so your range of motion will not be restricted. You can also try the Outdoor Knee Support, which has a slightly higher compression grade and incorporates a back strap for greater stability during step-down movements.

 

 

Man walking down a steep hill with hiking sticks. He is wearing Bauerfeind's Outdoor Knee Support

Outdoor Knee Support

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More information

If you require assistance selecting the right product for your needs or wearing the brace, call us on 098015660 or contact us via live chat.

Do you have private health? Most private health extras will cover Bauerfeind Products. Check to see if yours is included. Bauerfeind Private Health Insurance Inquiry.  

 

Bauerfeind was founded in 1929, and since then, we've worked tirelessly to develop and improve our extensive range of braces, insoles, and compression products. Our mission is to provide you with top-of-the-line supports so you can reach your fitness goals or live life without pain holding you back.

Every product is produced entirely in our facilities in Germany with the guidance of doctors, clinics, and orthopaedic technicians.

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