Single leg mini-squat with band off step

An active, weight-bearing exercise for the lower leg, ankle and foot, with added focus on strengthening internal rotation during hip flexion.

• start by standing on a stable step or stair, facing sideways on the stair
• loop one end of a resistance band around one knee, pull the band laterally (in the direction away from the body), with the other end looped or tied to a post fixed solidly to the ground
• hold on to the post or something else for added support
• the banded knee should be on the step, while the other leg should be off the step
• slowly lower the lifted leg down to the floor by performing a mini-squat with the leg on the step
• the band will try top abduct and externally rotate the thigh so keep focus on maintaining alignment throughout the exercise
• return to the starting position
• repeat as needed