Knee Exercises

Step Downs

Step downs mean slowly lowering one foot from a step while the standing leg controls the movement. They train the eccentric strength the quadriceps need for coming downstairs and landing, and reveal whether the knee drifts inwards.

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What it does

Going down stairs is harder on the knee than going up. Step downs build the control needed and correct inward knee collapse.

Our physiotherapists use it most often for chondromalacia patella, ACL tear and total knee replacement, and it features in our knee pain physiotherapy programmes.

How to do it

Stand side-on on a low step, holding a rail.
Keep your weight on the leg on the step.
Slowly bend that knee to lower the other heel towards the floor.
Lightly tap the heel down, then straighten back up.
Watch in a mirror: the standing knee should stay over the second toe.

How much

8 to 12 repetitions each leg, 2 to 3 sets, once a day.

Common mistakes

Dropping quickly.
Hip hitching or knee collapsing inwards.

Stop and check with us if

Kneecap pain limits the movement. Lower the step height.

Medical note

These instructions are general guidance, not a personal prescription. If you have a recent injury or surgery, a diagnosed condition, or symptoms such as numbness, weakness or dizziness, get assessed before starting. Stop and seek advice if pain increases sharply or you feel unwell.

Frequently asked questions

Why does going downstairs hurt more?

The quadriceps work while lengthening, which puts higher load across the kneecap.

What step height should I use?

Start at 10 centimetres and progress to a standard stair.

Related treatments

Knee

Ready to feel better?

Book an assessment at our Indirapuram clinic or ask for a home visit. Call +91-9999973681 or send a WhatsApp message and we will confirm your slot.