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Variation 1: Standing

Double Leg Instructions:

  1. Stand with your hand on a wall or a sturdy object for balance.
  2. Bend both knees to 45°.
  3. Lift both heels off the ground, trying to keep your knees at the 45° angle.
  4. Slowly lower back down.
  5. Repeat as many times as your Physiotherapist has prescribed.

Single Leg Instructions:

  1. Stand with your hand on a wall or sturdy object for balance.
  2. Lift the resting foot off the ground.
  3. Bend the working legs knee to 45°.
  4. Lift the heel off the ground, trying to keep your knee at the 45° angle. Keep the resting leg still, try not to use it’s momentum to help.
  5. Slowly lower back down.
  6. Repeat as many times as your Physiotherapist has prescribed.

Variation 2: Wall Sit

Instructions

  1. Position the back flat against the wall
  2. With straight knees, extend the legs away from the wall so you are leaning back
  3. Bend the knees to a 90-degree position
  4. Slowly lift and lower the heels