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