HOW: Begin standing with both feet on a wedge. From here, perform a squat motion allowing your knees to go over your toes through a controlled manner.   FEEL: You should feel the muscles of your lower extremity and quadriceps muscles working as you perform the...

HOW: Stand against a wall and place a towel roll behind your knee with your heel as close as you can to the wall. Support your hips on the wall and push into the towel with the back of your knee flexing the top thigh...

HOW: Begin in an upright seated position in a chair or stool. Your feet positioning may vary depending on your knee range of motion. Pull your foot back and bend your knee. Hold this and perform going backwards and forwards for the prescribed amount of...

HOW: Position yourself in a seated position on an elevated surface so your feet are off of the ground. Set your knees up on the edge of the surface. From here, squeeze your quadriceps muscles, point your toes toward you, and kick your leg up...

HOW: Start in the quadruped position with your hands on the ground underneath your shoulders, elbows straight, and knees on the ground under your hips. From here, kick one leg straight out from your hip. Then, bring your heel to your butt bending your...

HOW: Place a swissball on a wall and position the middle or small ofย  your back on the ball. Lean into the ball while keeping your chest up. Walk your feet out and have them about shoulder width. From here, sit down like you're...

HOW: Drive one knee up at a time while moving your opposite arm up with the knee. Add a slight hop with the leg on the ground and straighten your leg out as the foot comes back down to the ground. Perform this going...

HOW: Stand with your feet about shoulder-width apart. Keep both feet entirely on the ground throughout the movement. Place your hands in front of you about shoulder height to help counterbalance your weight. Hinge forward at the hips, and bend your knees as you...

HOW: Drive one knee up at a time while moving your opposite arm up with the knee. Add a slight hop with the leg on the ground and perform this going in a forward motion for the prescribed amount of reps. It is key...

HOW: Begin in a standing position. In this example, the tempo relates to the time it takes to lower into a squat, hold the squat, come back up, and the time in between reps. 5-3-1-0 is used for this squat. Five seconds to bend...