Drop catches

Drop catches

What you should feel?? When performed correctly, you will feel the muscles of the leg activating to stabilise the knee joint and hip. You should not feel any joint pain during or after this exercise. This is a more advanced exercise so speak with your therapist if you feel unsure about it.


  • Standing on a box or a step
  • step off the box or step, landing on one foot
  • Focus on preventing the knee from angling inwards
  • Slightly bend the knee to absorb the force from the drop down
  • and make sure you maintain full concentration through the entire set to avoid poor form
  • Repeat until you have finished the set

Main muscles targeted:

  • All muscles of the leg and hips
  • Core for stability

Main benefits:

Drop catches are used as a functional exercise to strengthen the muscles of the leg and hips. This is important to be able to control the knee when walking off a step, or for example the kerb on the foot path. Many injuries are sustained when people accidentally step off something larger than they anticipated. With good strength and muscular control, this can prevent many types of ankle, knee, hip and even back injuries from the sudden jolt.