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