Step-ups and Step-Downs
Both these are outstanding functional exercises for preparing your knees for greater challenges ahead. If you have not exercised in a while or suffer from knee instability problems than these exercises are for you. Be careful though - good form is imperative to preventing knee pain. Always try to keep you rear-end well behind your knee and don't let your knee travel forward beyond the toes of the active leg. You should lean forward slightly from the waist while performing the down motion with this exercise - but be sure to maintain a neutral spine (i.e., slight arch in the low back with chest out).
Step-upsPlace a sturdy box, bench, or step about 4-10 inches high in front of mirror and stand facing the step or to the side of the step. Keeping your hips and shoulders square, slowly step up on 
the bench as though you're going up stairs but in slow motion. Then step back down. Keep a neutral posture. Start with no weight and slowly progress with added resistance from dumbbells. Holding the weight while stepping requires a strong focus on core – so don’t forget to activate. Complete 10-15 reps for 2-3 sets, 3-4 x per week. Start at 4 inches and if knees are tolerating the motion and strain well (no knee pain) then add 1 inch per week until you reach 10 inches. Then move on to the more challenging step-down exercise below. You can add weight with dumbbells for a greater challenge.
Step-downs
the bench as though you're going up stairs but in slow motion. Then step back down. Keep a neutral posture. Start with no weight and slowly progress with added resistance from dumbbells. Holding the weight while stepping requires a strong focus on core – so don’t forget to activate. Complete 10-15 reps for 2-3 sets, 3-4 x per week. Start at 4 inches and if knees are tolerating the motion and strain well (no knee pain) then add 1 inch per week until you reach 10 inches. Then move on to the more challenging step-down exercise below. You can add weight with dumbbells for a greater challenge.Step-downs
Stand on top of the bench. Keep the foot of your non-dominant leg on the bench, with the toes slightly turned out (5-10 degrees). Keeping your hips and shoulders squared forward, and arms on hips or in front of you for counterbalance, slowly step forward off the bench as though you're going down stairs but in slow motion. Then step back up. Repeat w/out letting your knee turn in
. Complete 6-15 reps for 2-3 sets, 3-4 x per week. Start at 4 inches and if knees are tolerating the motion and strain well (no knee pain) then add 1 inch per week until you reach 8-10 inches. Now you are ready to take on more challenging leg exercise like lunges and squats.
You can add weight with dumbbells for a greater challenge.
. Complete 6-15 reps for 2-3 sets, 3-4 x per week. Start at 4 inches and if knees are tolerating the motion and strain well (no knee pain) then add 1 inch per week until you reach 8-10 inches. Now you are ready to take on more challenging leg exercise like lunges and squats.You can add weight with dumbbells for a greater challenge.
For a down-loadable list and description of additional core and functional exercise go to the following link.
These exercises should not be attempted if you experience any discomfort, pain or dizziness. If you have a history of knee or back pain, high blood pressure or musculoskeletal injuries, you should seek medical advice and the expert services of a trained fitness professional. .
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