The Lateral Step Down Assessment is a reliable way to test your strength and endurance one leg compared to the other. Set up a step on the ground that is 20cm tall(~8in). Stand on one side of the step with the opposite leg off the step and hands on your hips. From here, you are going to bend your stance leg knee and tap the heel of the foot that is hanging off of the step on the ground. Once you have tapped your heel, push back up to the starting standing position. Perform this step down for 30 seconds for as many quality as you can do. Repeat on the injured leg to compare to the non-injured leg.  You should feel your quadriceps, glutes, and hamstrings working while you perform the step down.  Don’t sway to either side while going down and up. Make sure to complete the full step down and tap your heel on the ground as you try to get as many as you can in 30 seconds. Prehab Goals & Normative Values: If you reach 90% of the reps as your non-involved leg, you passed this test! Take the assessment, write down your score, and track your progress throughout the program.
Exercise Library