07/07/2026
Sled pulls are also an excellent way to strengthen your hinge pattern if you have low back, hip or hamstring issues.
Not only are they amazing for general fitness but they are a very functional exercise that can be done light or heavy depending on your rehab level.
07/02/2026
The step-down test is one of the simplest—and most revealing—screens for running readiness. 🏃♀️
It’s not just about “can you do it,” but how you do it.
Watching a controlled step down exposes what running will eventually demand at scale:
✅single-leg eccentric control
✅pelvic stability
✅frontal plane knee control
✅foot/ankle strategy under load
If those pieces break down here, they usually show up louder once speed, fatigue, and mileage increase.
Common findings that matter for runners:
• Pelvic drop or trunk shift → reduced lateral hip control
• Knee valgus collapse → poor load transfer through the kinetic chain
• Foot collapse or delayed pronation control → inefficient shock absorption
• Slow or hesitant descent → limited eccentric quad/hamstring capacity
From a physical therapy standpoint, this isn’t a pass/fail test—it’s a map. It helps guide whether an athlete is ready to progress volume, introduce intensity, or whether they need more capacity work first.
Running doesn’t create these demands—it exposes them.
Train them early, and you buy yourself consistency later.
Can you do 20 controlled step-downs from an 8 inch step while keeping your knee aligned and pelvis level?
Try it, count your reps, and comment with your score. Tag a runner who needs to test their single-leg control, and save this post for your next strength session.
07/07/2026
07/02/2026