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