1. Bodyweight Squats: Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back, as if sitting into a chair. Keep your chest up and back straight. Push through your heels to return to the starting position.
2. Walking Lunges: Take a step forward with one leg and lower your body until both knees are bent at a 90-degree angle. Push back up to the starting position and repeat with the other leg. Walking lunges improve leg strength, balance, and coordination.
3. Step-Ups: Use a sturdy bench or step. Step up with one foot, then bring the other foot up to meet it. Step back down with the same foot that stepped up first. Alternate legs and repeat. Step-ups target the quadriceps, hamstrings, and glutes, enhancing knee stability.
4. Hamstring Curls: Lie face down on a mat with your legs straight. Bend one knee and bring your heel toward your buttocks, contracting your hamstring muscles. Hold briefly, then lower your leg back down. Alternate legs and repeat.
5. Calf Raises: Stand with your feet flat on the ground. Rise up onto your toes, lifting your heels off the ground, then lower back down. Calf raises target the calf muscles, which help stabilize the knees during movement.
6. Wall Sits: Lean against a wall with your feet shoulder-width apart and slide down until your knees are bent at a 90-degree angle, as if sitting in an invisible chair.
7. Leg Extensions: Sit on a chair or bench with your feet flat on the ground. Extend one leg out in front of you until it is straight (or slightly bent to avoid locking the knee). Hold briefly, then lower your leg back down.