Standing behind a step. Climb on and off the step.

Will help

Often used as a warm-up

Early post-op rehabilitation

Coordination

Standing on the side of a step. Climb on and off the step sideays

Will help

Often used as a warm-up

Post-op rehabilitation

Calf muscle tear

Coordination

Standing bare feet on the edge of a step, elevate the outside leg up to the side.

Try to keep the arch of the foot raised.

Will help:

Balance

Plantar fasciitis

Tibialis Posterior tendon injuries

Gluts tendinopathy

Standing on the edge of a step, drop your opposite heel to the floor slowly and come back up slowly.

Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.

Do not transfer weight through the leg touching the floor. Do not hinge the hips.

Will help:

This is one of these magic exercises which will help most conditions from balance issues to post-op back operations.

It is maybe Benji’s favorite exercise!

Standing on the edge of a step, place a resistance pull-up band around the foot placed on the step. Make the band pass under the suspended foot and hold the band with one hand.

Drop the suspended heel to the floor slowly and come back up slowly.

Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.

Do not transfer weight through the leg touching the floor. Do not hinge the hips.

Will help:

Gluts tendinopathy

Quads tendinopathy

Anterior knee pain

Achilles tendinopathy

Any lower limb post-operations

Standing on the edge of a step, place a resistance loop band around your feet. Drop your opposite heel to the floor slowly and come back up slowly.

Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.

Do not transfer weight through the leg touching the floor. Do not hinge the hips.

Will help:

Gluts tendinopathy

Quads tendinopathy

Anterior knee pain

Achilles tendinopathy

Any lower limb post-operations

Standing on the edge of a step, place a resistance pull-up band around your feet and hold it with both hands. Drop your opposite heel to the floor slowly and come back up slowly.

Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.

Do not transfer weight through the leg touching the floor. Do not hinge the hips.

Will help:

Gluts tendinopathy

Quads tendinopathy

Anterior knee pain

Achilles tendinopathy

Any lower limb post-operations

Standing on the edge of a step, holding weights in your hands, slowly drop your opposite heel to the floor. Come back up slowly.

Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.

Do not transfer weight through the leg touching the floor. Do not hinge the hips.

Will help:

Gluts and quads control

Proprioception

Patellar tendinopathy

Achilles tendinopathy

Standing on the edge of a step, holding a weight in your hand above your head, slowly drop your opposite heel to the floor. Come back up slowly.

Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.

Do not transfer weight through the leg touching the floor. Do not hinge the hips.

Will help:

This is one of these magic exercises which will help most conditions from balance issues to post-op back operations.

Standing on t a step, slowly drop your opposite heel to the floor in front of the step. Come back up slowly.

Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.

Do not transfer weight through the leg touching the floor. Do not hinge the hips.

Will help:

This is one of these magic exercises which will help most conditions from balance issues to post-op back operations.

Standing on a step, holding weights in your hands, slowly drop your opposite heel to the floor in front of the step. Come back up slowly.

Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.

Do not transfer weight through the leg touching the floor. Do not hinge the hips.

Will help:

Gluts and quads control

Proprioception

Patellar tendinopathy

Achilles tendinopathy

Standing on a step, holding a weight in your hand above your head, slowly drop your opposite heel in front of the step. Touch the floor. Come back up slowly.

Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.

Do not transfer weight through the leg touching the floor. Do not hinge the hips.

Will help:

This is one of these magic exercises which will help most conditions from balance issues to post-op back operations.

Standing on a step, place a barbell on your shoulders (or in front of your shoulders to increase difficulty), slowly drop your opposite heel to the floor in front of the step. Come back up slowly.

Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.

Do not transfer weight through the leg touching the floor. Do not hinge the hips.

Will help:

Gluts and quads control

Proprioception

Patellar tendinopathy

Achilles tendinopathy

Standing on an inclined step, slowly drop your opposite heel to the floor. Come back up slowly.

Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.

Do not transfer weight through the leg touching the floor. Do not hinge the hips.

Will help:

THE exercises used to treat Patellar tendinopathy

Gluts and quads control

Proprioception

Achilles tendinopathy

Standing on an inclined step, place a barbell on your shoulder (or in front of your shoulder to increase difficulty). Slowly drop your opposite heel to the floor. Come back up slowly.

Make sure to keep the heel of the foot on the step in contact with the step throughout the movement.

Do not transfer weight through the leg touching the floor. Do not hinge the hips.

Will help:

THE exercise used to treat Patellar tendinopathy

Gluts and quads control

Proprioception

Achilles tendinopathy

Standing on a step, lunge backward.

Make sure to keep most of the weight on the FRONT leg, especially when coming back up.

Will help:

Lower limb post-op rehabilitation

Quads tendinopathy

Hamstrings injuries

Osteitis pubis/ Gilmore groin

Balance

Standing on a step, lunge backward.

Make sure to keep most of the weight on the FRONT leg, especially when coming back up.

Make sure the back leg is lifted forward when coming back up and does not touch or rest on the step.

Will help:

Lower limb post-op rehabilitation

Quads tendinopathy

Hamstrings injuries

Osteitis pubis/ Gilmore groin

Balance

Standing on a step, holding dumbbells in your hands, lunge backward.

Make sure to keep most of the weight on the FRONT leg, especially when coming back up.

Make sure the back leg is lifted forward when coming back up and does not touch or rest on the step.

Will help:

Lower limb post-op rehabilitation

Quads tendinopathy

Hamstrings injuries

Osteitis pubis/ Gilmore groin

Balance

Standing on a step, holding dumbbells, lunge backward.

Make sure to keep most of the weight on the FRONT leg, especially when coming back up.

Will help:

Lower limb post-op rehabilitation

Quads tendinopathy

Hamstrings injuries

Osteitis pubis/ Gilmore groin

Back pain

Balance

Standing on a step, place a barbell on your shoulder (or in front of the shoulders to increase difficulty), lunge backward.

Make sure to keep most of the weight on the FRONT leg, especially when coming back up.

Will help:

Lower limb post-op rehabilitation

Quads tendinopathy

Hamstrings injuries

Osteitis pubis/ Gilmore groin

Back pain

Balance

Standing on a step, place a barbell on your shoulder (or in front of your shoulders to increase difficulty), lunge backward.

Make sure to keep most of the weight on the FRONT leg, especially when coming back up.

Make sure the back leg is lifted forward when coming back up and does not touch or rest on the step.

Will help:

Lower limb post-op rehabilitation

Quads tendinopathy

Hamstrings injuries

Osteitis pubis/ Gilmore groin

Balance

Standing on the side of a step. Jump on the step and jump back down the other side of the step.

Please note this is a high-risk exercise and you should not attempt it unless advised by your therapist.

Make sure to step in the MIDDLE of the step.

Make sure you can do Step Side Jump In and OUT confidently before attempting this exercise.

Try to keep a good rhythm.

Will help

Advanced post-op lower limb rehabilitation

Gluts tendinopathy (in runners)

Coordination

Explosive strength

Calf tear rehabilitation

Standing on the side of a step with the bent leg next to the step. Jump on the step and jump back down on the same side of the step.

Please note this is a high-risk exercise and you should not attempt it unless advised by your therapist.

Make sure to step in the MIDDLE of the step.

Try to keep a good rhythm.

Will help

Advanced post-op lower limb rehabilitation

Gluts tendinopathy (in runners)

Coordination

Explosive strength

Calf tear rehabilitation

Standing on the side of a step with the jumping leg next to the step. Jump on the step and jump back down on the same side of the step.

Please note this is a high-risk exercise and you should not attempt it unless advised by your therapist.

Make sure to step in the MIDDLE of the step.

Try to keep a good rhythm.

Will help

Advanced post-op lower limb rehabilitation

Gluts tendinopathy (in runners)

Coordination

Explosive strength

Calf tear rehabilitation