Hinge at your hips, leaning forward so that your knee is above your ankle.
On a count of roughly 3 seconds, step up with other leg.
As you step up, focus on activating the muscles in your thigh, and try to keep your knee over the middle of your toes, don’t let it wobble side to side or fall inwards. This targets your quadriceps.
As you step up, also focus on driving forward with the hips, and standing all the way up. Doing this will target your gluteal muscles.
Reverse this movement, and slowly step back down again on a 3 second count. Remember to hinge at the hips, and keep your knee stable.
Repeat this as many times as your Physiotherapist has prescribed.
Precautions
Ensure your step is at a safe height. Do this near a rail or wall that you can hold onto for balance if you need.
This exercise might feel hard but should not feel painful, if it is aggravating your pain contact your Physiotherapist.
