This exercise is a Step Pistol Squat (also called a single-leg step squat). It's an excellent knee rehabilitation exercise because it improves quad strength, knee control, balance, and hip stability while allowing you to control how much depth you use.

1. Stand on a sturdy step or aerobic platform with one foot planted firmly on the center of the step.
2. Hold onto a stable object (such as a cable machine or rail) with one hand for balance if needed.
3. Extend your non-working leg straight out in front of you so it stays off the floor throughout the movement.
4. Stand tall with your chest up, shoulders back, and core engaged.
5. Slowly bend the knee of your standing leg, allowing your hips to move backward as if sitting into a chair.
6. Lower yourself under control until you feel a comfortable stretch or until your heel begins to lift. Only go as deep as your knee can tolerate without pain.
7. Keep your knee tracking in line with your second and third toes—avoid letting it collapse inward.
8. Press through your entire foot, especially the heel and midfoot, to straighten the knee and return to the starting position.
9. Keep the movement slow and controlled throughout the exercise without bouncing at the bottom.
10. Complete all repetitions on one leg before switching to the other.

• Keep your pelvis level—avoid dropping the hip of the lifted leg.
• Maintain an upright chest without rounding your back.
• Move slowly (about 3 seconds down, 1 second up) to maximize muscle control.
• If the exercise is too difficult, reduce the depth of the squat or use more support with your hand.
• If it's too easy, use less hand assistance or lower farther while maintaining good form.

• Knee Collapses Inward
• Dropping Too Quickly
• Allowing the Heel to Lift
• Going Too Deep Too Soon
• Using Too Much Arm Assistance
• Leaning the Body Excessively Forward
• Losing Hip Control
• Locking the Knee at the Top
• Letting the Standing Foot Roll Inward
• Rushing the Repetitions