Laying on your back with a straight leg, raise it slowly up from the mat and slowly lower it back down. Do not just let your leg drop.

Seated on chair or bed, with upright posture. Squeeze through thigh and extend knee straightening leg. Hold for 1 second and then slowly lower leg back to starting position. Keep thigh rotated slightly out throughout exercise.  Repeat all repetitions on one leg and then repeat on other leg. To add difficulty use a cuff weight around ankle or wear a heavy shoe.

Start in a standing position with a ball behind your knee and against a wall. The knee should be partially flexed. Next, press the back of your knee against the ball while you try and straighten your knee.  Add towel and add Mini squat.

With your forearms or hands on the armrest, push yourself upwards so that you lift your buttocks off the chair. Then, lower back down in a controlled movement to normal seated position.