Supported split squat
Supportive split-leg squats help strengthen each knee independently.
In this movement, the front legs will bear most of the body weight, while chairs, walls, or tables play a balance-keeping role.
Stand next to a sturdy chair, wall, or table. Reverse one leg behind, widening the distance between the front and back legs to create a stable split-leg standing posture.
Keep your forefoot straight forward and chest raised. Slowly bend both knees, lower your body vertically. Focus your strength on your forefoot heel to push your body straight up.
Complete the entire number of repetitions for one leg, then switch legs. Perform 3 sets, each set from 8 - 10 repetitions for each leg. Rest for 45 - 60 seconds between sets.
Walking across resistance ropes
This exercise focuses on strengthening the outer hip area, helping to keep the knee joints aligned when walking, climbing stairs or performing one-legged standing movements. The resistance band helps the hip muscles to be maximized without putting more pressure on the joints.
Place a small resistance band (light type) above your knees or around your ankles. Stand straight, 2 legs hip-width apart.
Gently bend your knees and tighten your abdominal muscles. Step one leg sideways horizontally. Slowly pull your other leg back, maintaining the distance so that the resistance band does not sag.
Continue walking enough times as suggested, then move in the opposite direction. Perform 3 sets, each set from 8 - 12 steps for each direction. Rest for 30 - 45 seconds between sets.
Stand up and sit down on the chair
Standing and sitting movements help train thigh and buttock muscles through a familiar daily exercise model. The chair helps you define clear goals, control safe depth and build confidence when exercising.
Sit close to the front edge of a sturdy chair. Place both feet flat on the floor, about the size of your hips. Squeeze your abs and slightly tilt your chest forward.
Put all your strength into both feet to stand completely upright at the top of the movement. Push your hips back, slowly lower your body down to the chair.
When your buttocks lightly touch the chair surface, immediately focus your strength to stand up and repeat. Perform 3 sets, each set from 10 - 12 repetitions. Rest for 45 seconds between sets.
