1. Mini Squats: Stand with your feet shoulder-width apart. Slowly bend your knees and lower your body a few inches, as if sitting back into a chair. Keep your back straight and chest lifted. Hold briefly, then return to standing. Repeat for several reps.
2. Straight Leg Raises: Sit or lie down with one leg straight and the other bent. Lift your straight leg off the ground to about hip level, then slowly lower it back down. Repeat on both legs.
3. Wall Sit: Stand with your back against a wall and slide down until your knees are bent at a 90-degree angle, as if sitting in an invisible chair.
4. 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. This exercise strengthens the calf muscles that support the knees.
5. Hamstring Curls: Stand behind a chair or counter for support. Bend one knee and lift your heel toward your buttocks, contracting your hamstring muscles. Hold briefly, then lower your leg back down. Alternate legs.
6. Seated Knee Extensions: Sit in a chair with your feet flat on the ground. Straighten one leg out in front of you, then slowly lower it back down. Repeat with the other leg. This exercise targets the quadriceps muscles.
7. Step-Ups: Find a sturdy step or platform. 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 for several repetitions.