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- Stand facing a stable step/box (low to moderate height as directed), with your working leg closest to the step and the other foot hovering.
- Set your posture: tall chest, core gently braced, and hips level (don’t let one hip drop).
- Lightly bend your knee and hip on the working leg, keeping your knee tracking over the middle toes.
- Use a small, controlled dip and hop up onto the step, landing on the same leg.
- Aim to land quietly: foot flat (or slightly forefoot-to-heel), knee and hip bending to absorb impact.
- On landing, check alignment: knee stays in line with toes, pelvis stays level, and your foot maintains a stable arch (don’t collapse in).
- Hold your balance briefly on top of the step, showing control before resetting.
- Step down safely (or hop down only if your physio has cleared it), reset your stance, and repeat.
- Complete repetitions as prescribed by your physiotherapist.
