Exercise · Hips

Step-down

Standing on one leg on a step, you lower the other heel slowly toward the floor and come back up. Everything the split squat allowed you to hide is now exposed: one leg, controlled on the way down, with the pelvis and knee entirely dependent on the hip. Momentum's system names knee collapsing inward as the movement failure behind knee pain and poor single-leg stability as the failure behind running problems — this is the drill where both are visible and trainable in the same repetition, which is why it also serves as an assessment.