Leg Lifts: Lie flat on your back, legs straight. Lift one leg at a time slowly, keeping it straight, and hold it in the air for a few seconds before lowering it slowly. This exercise targets the quadriceps.
Step-Ups: Use a step bench or a sturdy platform. Step up with one foot and then the other, and step down in the same order. This not only strengthens the knees but also works the hip muscles and glutes.
Partial Squats: Stand with your feet shoulder-width apart. Perform a squat, but only go halfway down, ensuring your knees don’t go past your toes. This helps build strength in the quadriceps and glutes without putting too much pressure on the knees.
Calf Raises: Stand on the edge of a step with your heels hanging off. Push up onto your tiptoes and slowly lower back down. This strengthens the calf muscles, which support the ankles and knees.
Hamstring Curls: Lie flat on your stomach and slowly bring your heels as close to your buttocks as you can. You can use a leg curl machine or a resistance band to increase resistance.
Wall Sits: Slide down a wall until your knees are at a 90-degree angle and hold the position for 20-60 seconds. This is excellent for building strength in the quadriceps.
Straight Leg Raises: Sit on the floor with one leg straight and the other bent, foot flat on the ground. Raise the straight leg to the height of the bent knee, hold for a few seconds, and lower it back down.
Bridges: Lie on your back with your knees bent and feet flat on the ground. Lift your hips to create a straight line from your knees to shoulders. This exercise strengthens the lower back, buttocks, and hamstrings.
Bicycle Exercise: Lie on your back, hands behind your head, and simulate a bicycle pedaling motion with your legs in the air. This exercise engages the core and helps stabilize the knees and hips.
Side Leg Raises: Lie on your side with legs stacked. Lift the top leg to about 45 degrees and then lower it back down slowly. This is great for strengthening the hip abductors and stabilizing the knee.