Step Down Toe Tap
Exercise Overview
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.
Muscles Involved
QuadricepsVastus LateralisVastus MedialisVastus IntermediusRectus FemorisGluteus Maximus
Related Conditions
glute amnesiaSIJ syndromelower kinetic pain syndromeITB syndromehip burisitsrunner’s kneejumper’s kneepatellofemoral pain syndrome (PFPS)Hoffa’s fat pad impingementACL / MCL / PCL / ACL sprain (late stage recovery)
