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  • Come into a standing position with the feet directly underneath the hips
  • Move one leg back behind you by extending the hip
  • Contact the ground with the balls of the feet and keep the heel lifted
  • Imagine that the feet are on train tracks here as opposed to a tight rope
  • Bend both knees simultaneously
  • Ensure the movement is directly towards the ground
  • Your Physiotherapist will determine the amount of bend required
  • Keep the weight in the heel of the leading leg
  • Straighten the knees and bring the feet back together
  • Repeat on the opposite side


  • You may need to complete this exercise next to a stable surface to provide some balance
  • Ensure the hips remain forward and avoid rotating to the working side
  • Keep the heel elevated at all times