This exercise is a Forward Step-Up (also called a Step-Up). It is one of the best functional exercises for knee rehabilitation because it strengthens the quadriceps, glutes, hamstrings, and calves while improving balance and control during everyday activities like climbing stairs.

1. Stand facing a sturdy step or aerobic platform.
2. Place your entire working foot on the center of the step, keeping your heel fully supported.
3. Stand tall with your chest up, shoulders back, and core engaged.
4. If needed, lightly hold onto a stable object for balance, using only enough assistance to stay steady.
5. Press through the heel and midfoot of the working leg to lift your body onto the step.
6. As you rise, straighten your knee and hip completely without aggressively locking the knee.
7. Bring the opposite foot up only enough to lightly tap the platform or hover beside the working foot, depending on your rehabilitation goals.
8. Slowly lower yourself back down by bending the working knee under control until the opposite foot returns to the floor.
9. Perform the movement in a slow, controlled manner, avoiding any bouncing or pushing off excessively with the trailing leg.
10. Complete all repetitions on one leg before switching to the other.

• Keep your knee aligned over your second and third toes throughout the movement.
• Drive through the working leg rather than pushing off with the back leg.
• Maintain an upright posture and avoid leaning excessively forward.
• Keep your movements smooth and controlled.
• Start with a lower step if needed and gradually increase the height as your strength improves.

• Pushing Off with the Back Leg
• Letting the Knee Collapse Inward
• Placing Only Part of the Foot on the Step
• Dropping Down Too Quickly
• Leaning the Body Too Far Forward
• Allowing the Heel to Lift
• Using Too Much Hand Assistance
• Failing to Fully Control the Descent
• Using a Step That's Too High
• Rushing the Repetitions