Straight Leg Raises
Lie on your back with one leg bent and the other straight. Lift the straight leg to the height of the bent knee, then slowly lower it back down. Repeat 10-15 times on each leg. This exercise helps strengthen the quadriceps muscles
Hamstring Curls
Stand behind a chair or hold onto a sturdy surface for balance. Bend one knee and lift your foot toward your buttocks, then slowly lower it back down. Repeat 10-15 times on each leg
Quad Sets
Sit on the floor with your legs extended in front of you. Tighten the muscles at the front of your thigh (quadriceps) and press the back of your knee down into the floor. Hold for 5-10 seconds, then relax
Clamshells
Lie on your side with your hips and knees bent at a 45-degree angle. Keeping your feet together, lift your top knee toward the ceiling while keeping your pelvis stable. Slowly lower it back down. Repeat 10-15 times on each side
Calf Raises
Stand with your feet hip-width apart and hold onto a sturdy surface for balance. Lift your heels off the ground, rising up onto the balls of your feet, then slowly lower back down. Repeat 10-15 times
Step-Ups
Stand in front of a step or sturdy platform. Step up onto the platform with one foot, then step back down. Alternate legs and repeat 10-15 times on each side. Step-ups help improve balance, strength, and stability in the legs
Wall Squats
Stand with your back against a wall and your feet hip-width apart. Slide down the wall until your knees are bent at a 90-degree angle (as if sitting in a chair). Hold this position for 10-30 seconds, then slowly slide back up
Seated Leg Extensions
Sit on a chair with your feet flat on the floor. Straighten one leg out in front of you, then slowly lower it back down. Repeat 10-15 times on each leg. Seated leg extensions target the quadriceps muscles, helping to improve strength and stability in the knees