LOAD / IOSt
Knee Baseline · v1
The Knee Baseline

Five tests. Ten minutes. One honest read on your knee.

a knee that hurts under load is rarely a structural problem. it's a capacity problem, load is outrunning what the tissue tolerates today. this screen finds where. no equipment beyond a chair and a step.

T1
Single-leg step-downmechanics under load
T2
Single-leg sit-to-standload capacity
T3
Single-leg bridgeload capacity
T4
Wall-sit holdisometric tolerance
T5
Single-leg RDLbalance & control
T1 / 05Control

Single-leg step-down

single-leg step-down demonstration
demo · single-leg step-downtap to play
  1. Stand on a step (~20cm) on the painful leg, foot near the front edge.
  2. Reach the other leg forward and lower it heel-first toward the floor in front of the step, bending the standing knee under control.
  3. Watch the knee: does it track over the second toe, and is there pain on the top or bottom of the knee.
What did the knee do
Check if true
T2 / 05Capacity

Single-leg sit-to-stand

single-leg sit-to-stand demonstration
demo · single-leg sit-to-standtap to play
  1. Sit on a standard chair. Set a 30-second timer on your phone.
  2. Stand fully and sit again using only the painful leg, under control, for the full 30 seconds.
  3. Count clean reps. Test both legs and enter the weaker side's count below.
Reps in 30 seconds, weaker leg
0reps
T3 / 05Capacity

Single-leg bridge

single-leg bridge demonstration
demo · single-leg bridgetap to play
  1. Lie on your back, one foot planted, the other leg extended straight.
  2. Set a 30-second timer. Drive through the planted heel and lift your hips.
  3. Count clean reps. Test both legs and enter the weaker side's count below.
Reps in 30 seconds, weaker leg
0reps
T4 / 05Tolerance

Wall-sit hold

wall-sit hold demonstration
demo · wall-sit holdtap to play
  1. Back against a wall, slide to a 90° knee bend, thighs parallel.
  2. Tap start and hold. Keep weight even on both feet. Cap at 60s.
  3. Tap stop when symptoms climb or you have to come up.
Hold time
0.0s
Check if true
T5 / 05Control

Single-leg RDL

single-leg RDL demonstration
demo · single-leg RDLtap to play
  1. Stand on the painful leg, soft knee, hands off support.
  2. Hinge at the hip, reaching the free leg back as your torso lowers forward, then return to standing under control.
  3. Tap start when you begin, stop when you touch down or lose the hinge. Cap at 30s.
Time under control
0.0s
Check if true
Your Knee Baseline
,
/ 100
Limiter

The next step

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This is a training-readiness screen, not a medical diagnosis. It tells you how your knee is tolerating load today, it does not identify a specific injury. If you have acute swelling, a knee that locks or gives way, pain at rest or at night, or a recent trauma, see a clinician in person before loading it.