1. Bodyweight Squats: Stand with feet shoulder-width apart. Lower into a squat by bending your knees and pushing your hips back, then return to standing. Bodyweight squats strengthen quadriceps, hamstrings, and glutes.
2. Step-Ups: Use a sturdy step or bench. 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 leg muscles including quadriceps and glutes.
3. Wall Sits: Lean against a wall with feet shoulder-width apart and slide down until knees are bent at a 90-degree angle. Hold for 20-30 seconds, then stand back up. Wall sits strengthen quadriceps and improve endurance.
4. Leg Raises: Sit on a chair with feet flat on the ground. Straighten one leg out in front of you and hold briefly, then lower it back down. Repeat with the other leg. Leg raises target quadriceps and help improve knee stability.
5. Calf Raises: Stand with feet flat on the ground. Rise up onto your toes, lifting your heels off the ground, then lower back down. Calf raises strengthen calf muscles that support the knees during movement.
6. Hamstring Curls: Stand and hold onto a chair or counter for support. Bend one knee, bringing your heel toward your buttocks, then lower back down. Alternate legs and repeat. Hamstring curls strengthen the back of the thighs, supporting knee function.
7. Quadriceps Contractions: Sit in a chair with feet flat on the ground. Tighten the muscles on the front of your thigh (quadriceps) and hold for a few seconds, then release.