Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Quad Set
2 sets · 8 reps · 10s hold · 15s rest · both sides
Leg straight, tighten the thigh, and gently press the knee down. Hold without forcing the joint.
Steps
Sit or lie with one leg straight.
Point toes gently upward.
Tighten the front of the thigh.
Press the knee softly toward the floor.
Hold, then relax fully.
Cues
Thigh tightens.
Knee presses gently.
Relax after hold.
Common mistakes
Forcing the knee down.
Tensing the whole body.
Holding through joint pain.
2. Wall Sit
3 sets · 20s hold · 30s rest
Slide down only to a pain-free depth. Keep pressure even through both feet.
Steps
Stand with your back on a wall.
Step feet slightly forward.
Slide down to a comfortable depth.
Keep weight even through both feet.
Hold, then slide back up.
Cues
Pain-free depth.
Feet even.
Back on wall.
Common mistakes
Sliding too low.
Letting knees cave inward.
Putting all weight in the toes.
3. Supported Split Squat
2 sets · 6 reps · 25s rest · both sides
Hold support, use a shallow range, and keep the front knee tracking over toes.
Steps
Stand in a split stance near support.
Hold the support lightly.
Bend both knees in a shallow range.
Keep the front knee tracking over toes.
Press up with control.
Cues
Use support.
Shallow range.
Front knee tracks toes.
Common mistakes
Dropping too deep.
Letting the front knee cave inward.
Pushing through sharp pain.
4. Step-Up
2 sets · 8 reps · 25s rest · both sides
Use a low step and control both up and down. Keep the whole foot on the step.
Steps
Stand facing a low step.
Place the whole foot on the step.
Press through that foot to stand up.
Control the lower back down.
Repeat, then switch sides.
Cues
Whole foot on step.
Control down.
Knee follows toes.
Common mistakes
Using a step that is too high.
Pushing off the back foot.
Letting the knee collapse inward.
5. Calf Raise
2 sets · 12 reps · 20s rest
Rise onto toes with control and lower slowly. Use a wall for balance.