Sit tall in a chair with your hips and back pressed against the backrest and both knees bent at a 90-degree angle. Straighten your left knee, lifting your calf so it’s parallel to the floor. Hold it here for 1-3 seconds, focusing on your front thigh muscle, then slowly lower back down. Complete 2 sets of 12-15 repetitions per leg.
Tip: Feeling pain? Ease the strain on your lower back by rolling a towel and placing it between your chair and the small curve of your lower spine. Pain or pressure behind your kneecap can be relieved by placing a rolled towel on the chair, underneath your extended knee.