woman crouching to run

Return to Play Post-Surgery Goals

Step Downs

(2 sets of 15 repetitions)

Place one foot on bench/step, so foot is parallel with step at the edge. Bend that knee to let other leg drop to floor. Touch down leg heel to floor and stand up. Don't lock out knee when standing and repeat. (single eg squat) Keep hips even and stomach tight.


  • Touch your lowering foot with heel to the ground. To advance raise the bench you are standing on to drop further.