While I was injured I had to get creative with exercises. I couldn't do heavy traditional lifts so I increased intensity with range of motion with a high step up. This is a great exercise to stretch out the hips, increase range of motion and work your quads, glutes, hamstrings and calves. Make sure your knee starts above hips to create that deep squat feel. You don't need heavy weights with this particular exercise, as the intensity is the range of motion.