How to do it
You need: A handrail or wall for light balance support if needed.
Stand in a split stance, one foot a stride length in front of the other, with your back heel lifted. Keep support within reach.
- Keep your trunk upright and your weight mostly through your front foot.
- Bend both knees to lower your back knee straight down towards the floor.
- Lower until your front thigh is roughly parallel to the floor, or as far as your knee comfortably allows.
- Push down through your front foot to return to the start.
Form cues
- Your front knee tracks over your foot, staying in line with your middle toes.
- Your hips stay level and square to the front.
- The movement goes straight up and down, not rocking forwards and back.
Common mistakes
- Letting the front knee roll inwards - a key pattern to retrain after ACL surgery.
- Leaning your trunk forwards over the front thigh.
- Pushing up mostly through the back leg.
Safety: Stop and message your physio if the knee feels unstable, gives way, or swells after sessions.