Badminton strength · Lunge & legs · Intermediate · ~4 min

Eccentric step-down

Slow single-leg lowering builds the knee and hip control you use to brake into lunges and landings.

▶ Single Leg Step Down | Eccentric Knee Strengthening Exercise — Dr. Carl Baird (YouTube)

More videos: Eccentric Step Down Exercise (Advanced Clinical Physiotherapy) · Step-Down Exercise For Runner's Knee & IT Band Syndrome (Back In Motion Chiropractic & Sports Rehab)

Starting position

Stand on one leg on a low step, the other foot hovering off the side.

How to do it

1. Bend the standing knee slowly (3–4 seconds) to lightly tap the free heel on the floor.
2. Keep the knee in line with the second toe.
3. Stand back up.

Technique cues

• Slow down, controlled up
• Hips level

Common mistakes

• Dropping the last part
• Knee diving inward
• Hip hiking

Easier

Lower step, hold a wall.

Harder

Higher step or hold a dumbbell.

Safety

• Use a stable step with a wall to hold.
• Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.

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