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- Sit on a low 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 or slightly behind your knee.
- Sit upright with your chest tall and core gently engaged.
- Lean slightly forward from your hips so your nose moves over your toes.
- Push firmly through the heel of the working leg to stand up.
- Keep the non-working leg lifted and your hips level as you rise.
- Ensure your knee tracks in line with your second toe and does not collapse inward.
- Slowly lower yourself back down to the bench with control.
- Complete repetitions as prescribed by your physiotherapist.
