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Return to Play Post-Surgery Goals

Single Leg Lunge on Unstable Surface

(3 sets of 15 repetitions)

Place front foot on (bosu ball/dyna disc) place other foot behind you, resting on toe (or rest your back foot on a chair or bench). Keep 90-degree flexion in knee and hip. Drop back knee to floor and front knee to 90 degree = 1 rep, stand and repeat. Progress so both feet on unstable surface.


  • Remember to keep your front knee not to extend over your toes. When starting this exercise use a wall or stick to help with balance.
  • You can add weight to your exercise, start with holding dumbells at your side or at your shoulders.
  • Advance with weights or eye hand coordination drills with balancing one leg on ball and doing your lunges.