1. Straight Leg Raises: Lie on your back with one leg bent and the other straight. Lift the straight leg off the ground while tightening your thigh muscles, then lower it back down. Repeat for both legs.
2. 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. Hold this position for 20-30 seconds, then stand up and rest. Repeat for multiple sets.
3. 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.
4. Mini Squats: Stand with your feet hip-width apart. Perform shallow squats by bending your knees slightly while keeping your back straight. Focus on engaging your thigh muscles and avoid letting your knees extend past your toes.
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. 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 targets the calf muscles, which support the knees.
6. 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 targets the calf muscles, which support the knees.