This exercise focuses on developing lower limb power and force production, particularly through the quadriceps, gluteals, and calf muscles. It’s often prescribed to improve explosive strength needed for activities like jumping, stair climbing, or returning to sport. Starting from a seated position reduces initial load and helps train controlled force production.
- Sit on a sturdy chair with your feet flat on the floor, hip-width apart.
- Position your feet slightly behind your knees to prepare for a strong push-off.
- Lean your trunk slightly forward.
- Engage your core and press firmly through both feet.
- Explosively push through your legs to stand up and perform a jump.
- Land softly with knees slightly bent to absorb the impact.
- Reset by returning to the seated position in a controlled manner.
- Complete repetitions as prescribed by your physiotherapist.