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  • Stand in a lunge position with a theraband tied around your front knee with the resistance pulling across your body
  • Bend both knees, lowering your back knee to the ground with resisting the pull of the theraband
    • Your front knee should track inline with your second and third toe
  • Slowly return to a standing position


  • Support yourself using a bench/chair/etc if you find it difficult to balance
  • Avoid your front knee deviating across your body
  • Avoid your front knee bending further ahead from your toes
  • If this exacerbates your pain, stop the exercise and notify your physiotherapist