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