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- Sit on a high bench or chair with your feet flat on the floor.
- Extend the non-working leg slightly forward so only the working leg remains planted.
- Position your foot directly under your knee and sit upright with your chest tall.
- Lean your body slightly forward from the hips to bring your nose over your toes.
- Push firmly through the heel of the working leg.
- Stand up to a full upright position using only the working leg, keeping the other leg lifted.
- Keep your knee aligned with your second toe and avoid letting it fall inward.
- Slowly return to the seated position with control.
- Complete repetitions as prescribed by your physiotherapist.
