Knee pain can be a common issue, especially for those who lead an active lifestyle. We hear it a lot from prospects looking into Torque … “I want to start but I’m worried about my knee, it’s always in pain..” We are here to say, don’t let it hinder your workouts or daily activities. In this blog post, we’ll introduce you to the reverse step down exercise, a simple yet effective way to relieve knee pain and strengthen the back of your knee.
The reverse step down exercise requires no equipment, making it accessible to anyone, anywhere. However, as you progress, you can challenge yourself by incorporating additional equipment. Let’s talk about the basic steps of this exercise.
Start by standing tall with both feet positioned directly under your body. Extend one leg out in front of you, keeping your toes pulled up towards the sky. From here, bend your opposite knee and tap your heel to the ground in front of you, making sure to maintain proper knee alignment over the middle of your foot. Meaning, don’t let your knee cave inwards over your big toe; we want it stacked.
Perform 5-10 reps on one leg before switching to the other leg. While you may feel this exercise primarily in your quad, it acts as a strengthening exercise for the back of your knee.
But don’t stop there! As you become more comfortable with the basic movement, you can challenge yourself further by incorporating progressions. Elevate yourself about two inches off the ground using a small platform or 45lb plate, and repeat the same steps. Increase the distance from the platform to deepen the movement and focus on your hip motion as you sit deeper.
By incorporating the reverse step down exercise into your routine and gradually progressing, you can effectively target the back of your knee. This exercise has the potential to alleviate knee pain and promote overall knee health. So, don’t let knee pain hold you back any longer. Start incorporating this exercise into your fitness routine and feel the benefits for yourself. Schedule a no-sweat intro with us if you suffer from knee pain and you want us to help get you out of it!
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