Step forward with knee alignment is a stepping drill. You take one step forward, land on your heel and let the front knee bend a little as your weight comes onto it, then push back to where you started. The point is control: the knee stays in line with your second toe and the ankle does not roll in or out. In knee and ankle rehab it can come before bigger movements such as lunges.

How to do the step forward with knee alignment

Stand tall with your feet about hip width apart and your hands on your hips, as in the video. Have a kitchen counter or a sturdy chair within reach.
Step forward with one leg, a little longer than a normal walking step, and land on your heel.
Roll onto the whole foot and let the front knee bend a little as your weight moves forward onto it. The back heel lifts.
Pause and check the front leg: the knee points over your second toe and stays above the foot rather than shooting past the toes, and the ankle stays upright without rolling in or out. Keep your trunk upright and your pelvis level.
Push back through the heel of the front foot to return to the start. Do your reps on one leg and then the other, or take turns, as your physio prefers.

What you should feel

Light work in the front of the thigh and the buttock of the front leg, and the muscles around the ankle holding it steady. Think control, not fatigue.

Common mistakes

The front knee drifting inward toward the other leg as it takes your weight.
Landing flat footed or on the toes instead of the heel.
The ankle rolling outward, or the arch collapsing, as you land.
Leaning forward, or letting the pelvis drop to one side.

How often

Many programs use 2 to 3 sets of 8 to 12 steps on each leg, on most days. Your physio will adjust this.

Stop and check with your physio if

Sharp pain in the knee or ankle, or an ache at the front of the kneecap that builds with each step.
The knee gives way or the ankle turns over.
You lose your balance and cannot steady yourself without grabbing your support.

From the clinic

This is not a lunge. The front knee bends only a little, and the back knee never drops toward the floor. The voice guide asks for a big step, while the step in the video is only a little longer than a normal stride, so start with the shorter step and lengthen it as your control improves. Once the knee stays in line on every step, your physio may move you on to the supported lunge and later the forward lunge.

The woman in the video keeps her hands on her hips with nothing to hold. At home, set up beside a counter or a heavy chair you can grab if you wobble, on a floor with no loose rugs. Wear flat shoes that fit well and grip the floor, not socks, tights or bare feet. If you have fallen in the past year or often feel unsteady, keep one hand on the support throughout and ask your physio whether the drill suits you.

After a knee fracture or knee surgery, including a knee replacement, follow your surgeon's or physio's plan, and start this exercise only when they have cleared you. After an ankle fracture or ankle surgery, follow your surgeon's or physio's weight-bearing plan, and start this exercise only when they have cleared you.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Step forward with knee alignment