Hip, Phase 3 · Exercise 4 of 4 HP-3 #4

Step-Downs

Clinical content from the Auto Injury Chiropractic home rehab program. Final clinical reviewer: Dr. Seth Hill, DC. How we review content

Train hip and knee control

These exercises are for education. After a car accident or injury, get checked by a provider before you start. They do not replace an exam.

Dose1 time a day, 10 reps each side

You needA sturdy step or low stool, about 4 inches high to start

Demonstration video: How To Do Lateral Step Downs - Strength & Balance - Wellen (Wellen). Follow the steps on this page if the video differs.

Photos

Step-Downs: Lowering with control — Lowering with control

Step-Downs: Foot lowers to the floor — Foot lowers to the floor

Step-Downs: Both feet on the floor to reset — Both feet on the floor to reset

Why it helps

Step-downs train your hip to control your body weight as you lower toward the floor (eccentric control). This is what your hip does every time you walk down stairs or step off a curb. After a crash, this control needs to be rebuilt.

How to do it

Stand on top of a step with both feet. One leg is the "working leg," the other will reach down.
Shift your weight onto the working leg.
Slowly bend the working knee and lower your other leg all the way down until that foot is flat on the floor.
Keep your hip level. Do NOT let the working knee fall inward. Do NOT let the lifted-leg hip drop.
Once both feet are flat on the floor, stand there for a moment. This is a full reset: you are not rushing straight back up.
Step back up onto the step with your working leg. Do 10 reps, then switch sides.

Too hard? Try this

Use a lower step (2 inches). Or hold a wall for balance.

Too easy? Try this

Move up to a standard stair (about 7 inches). Or slow the lowering down even more (5 seconds or longer to reach the floor).

Common mistakes

The working knee falls inward.
The opposite hip drops.
You move too fast and drop down without control.

You should feel

Strong work on the side and back of the working hip.
Steady, slow downward control.

You should not feel

Sharp knee pain.
Pinching in the front of the hip.
Sharp low back pain.

Stop right away if

Knee pain that does NOT stop.
Sharp groin pain.
Loss of balance with falling.

If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.

Research behind this program