Step Down Toe Tap

STEP DOWN TOE TAP

The step down toe tap is an exercise that focuses on lower limb stability, quadriceps strength, and gluteus maximus strength. Start by standing on a plyobox or stepper on one leg. Proceed to lower the body by bending the knee and hinging at the hips until your free hanging foot taps the floor. Extend the hips and knee to raise the body back up to the single leg stance position. Be sure to keep the apex of your patella in line with the 2nd - 3rd toes for optimal biomechanical loading.

Muscle involved:

• Quadriceps

  • vastus lateralis

  • vastus medialis / vastus medialis oblique

  • vastus intermedius

  • rectus femoris

• Gluteus maximus

Related conditions:

• glute amnesia

• SIJ syndrome

• lower kinetic pain syndrome

• ITB syndrome

• hip burisits

• runner’s knee

• jumper’s knee

• patellofemoral pain syndrome (PFPS)

• Hoffa’s fat pad impingement

• ACL / MCL / PCL / ACL sprain (late stage recovery)

Exercise videos