Step up and step down exercise variations are amazingly simple, yet truly effective in lower extremity rehab. Step-ups will always be a staple drill in rehabilitation and strength and conditioning programs. Considering the unilateral, weight-bearing nature of the step-up, it effectively challenges recruitment patterns analogous to those encountered during routine activities of daily living and sport. Adding variability to the classic step ups and downs is key to movement proficiency and developing a well-rounded athlete. In addition, the step down is a great way to promote eccentric strength in our lower body, as well as joint stability and control with movements that translate to our activities of daily living as well. In this article, we are going to show you how to master step up and step down variations!