5. Knee Alignment
Stand in front of a stable box or chair that is just below knee height. Stand on one leg, while lifting the other leg to waist height. Shift your weight back onto your heel and, as slowly as you can, sit down and then stand up using the one leg. The lifted foot should not touch the ground even when seated.
Note: This test is best done in front of a mirror or with a partner. You are looking to see if you are able to maintain hip, knee and foot alignment throughout the entire movement, and if you can control the sit all the way down and all the way up. If your knee caves in toward the center during the exercise, then you need to work on strengthening your glute medius and piriformis (see previous exercise), and your vastus medialis (teardrop quad muscle). You should not perform this exercise until you can maintain the proper position throughout the movement.