Terminal Knee Extension
Target muscle groups: Quadriceps muscles.
Starting position and steps: Tie an exercise band into a loop and attach it to a secure object or close a door on it to hold it in place. Loop the other end around the knee of the affected leg, keeping the leg somewhat bent. Put your good leg a step behind the affected leg. Slowly straighten the affected leg by tightening its thigh muscles. Hold for six seconds before returning to the starting position. Rest for up to 10 seconds. Aim for 8 to 12 repetitions. [2]
Half-Squat with Knees and Feet Turned Out to the Side
Target muscle groups: Quadriceps and gluteal muscles.
Starting position and steps: Stand with feet shoulder-width apart, turned out to the side about 45 degrees. Keep your back straight, and your buttocks tightened. Slowly bend your knees, lowering your body about one-quarter of the way toward the floor. Ensure your back remains straight, and avoid tilting your pelvis forward. Repeat 8 to 12 times.
