Lunging onto a balance mat (Balance, standing, lunging forward, onto mat)

Stand up straight with a balance pad on the floor in front of you.
Stand with a large stride distance between you and the balance pad.
Step your affected leg forward on to the centre of the balance pad.
Lunge straight down, bending both knees to 90 degrees, dropping your back knee towards the floor.
Hold this position before stepping your affected leg back to the starting position.