How to do it
You need: A kitchen worktop or the back of a sturdy chair to hold.
Stand tall next to a worktop or a sturdy chair, holding on lightly with your stronger hand, with your feet hip-width apart. Have a helper nearby.
- Slowly shift your weight sideways onto your affected leg.
- Keep your affected knee soft, not locked back or buckled.
- Feel your foot spread and press evenly into the floor.
- Hold this position, then ease your weight back to the middle.
Form cues
- Your hips stay level and your trunk stays upright, not leaning away from the leg.
- Your affected knee stays unlocked and steady, lined up over your foot.
- You feel weight through your heel and the ball of your foot, not just the outer edge.
Common mistakes
- Snapping the knee backwards to prop yourself up.
- Gripping hard with your hand instead of letting the leg take the weight.
- Holding your breath - keep breathing steadily through the hold.
Safety: Stop and message your physio if you have a fall, sudden new weakness, numbness, difficulty speaking, or a severe headache.