How to do it
You need: A low box or step, A wall or rail for balance.
Stand on top of a low box or step near a wall or rail you can touch for balance.
- Stand tall on your affected leg near the front edge of the box, with the other leg free.
- Slowly bend the standing knee to lower the free foot towards the floor.
- Lightly tap your heel to the floor without putting weight on it.
- Push down through the standing leg to straighten back up to the start.
Form cues
- The lowering is slow and controlled - aim for about three seconds down.
- Your kneecap stays pointing forwards over your foot, not rolling in.
- Your hips stay level - the free-leg hip does not drop.
- Your trunk stays upright rather than leaning forwards.
Common mistakes
- Dropping down quickly and using the bottom of the movement as a bounce.
- Putting weight onto the lowering foot to help.
- Letting the standing knee cave inwards - the main pattern this exercise retrains.
Safety: Stop and message your physio if the pain at the front of the knee rises through the set or lingers to the next day.