Stand on the flat floor, facing a counter or a stable chair, and hold on firmly. Put your weight on the sore leg and lift your other foot a little off the floor. Rise up onto the ball of your sore foot, then lower your heel slowly. Keep your knee straight but not locked. Put the other foot down to rest between sets. If both legs are sore, do one leg and then the other.
If an exercise hurts more than you expect, stop and contact your clinician.
Written and reviewed by Konstantinos Danalis, licensed physiotherapist and manual therapist.
