Christopher Ellis teaches step-downs, a lower-body move that's often harder than step-ups. Start by holding a doorframe, extend one leg, tap the heel down, and keep your knee aligned with your pinky toe to avoid caving inward. As you get stronger, reduce hand support until you need none.
Alright, these are step-downs. Stepping down, sort of counterintuitively, is usually more difficult than stepping up. So what you're going to do is do it at first by holding onto something, so maybe you're on a doorframe. Alright, extend one leg out and you're just going to tap that heel down. A couple key points here. This foot, straight. Don't let it turn out. The knee, don't let it cave in. You want to be kind of positioning In the same direction as your pinky toe. So again, it's like that, as opposed to this. Get that motion down before removing hands. So eventually you'd go to one hand, and when you're comfortable, no hands. The other thing too is the pelvis. Make sure you're not doing one of these where you're just shifting down like that. That can irritate the bursa over here. You want to keep that Pelvis parallel, so that glute over here, as soon as you're on one leg, should be on, and that's when you tap down.
