1. Wall Sit: The Quadriceps Powerhouse

**Why it Works:** This isometric hold maximally recruits the vastus muscles of the quadriceps, essential for stabilizing the kneecap (patella) and reinforcing the joint under static load.

1. Stand with your back flat against a wall, feet shoulder-width apart, positioned approximately 2 feet away from the wall.
2. Slowly slide down the wall until your hips are parallel with your knees (forming a 90-degree angle).
3. Ensure your knees are aligned directly over your ankles. Press your entire back flat against the wall and engage your core to prevent spinal arching.
4. Hold the position for the prescribed duration.

2. Glute Bridges: Activate Your Hip Powerhouse

**Why it Works:** Targets the Gluteus Maximus. Weak glutes are a primary cause of pelvic instability, forcing the kinetic chain (especially the knees) to compensate during movement.

1. Lie supine (on your back) with knees bent and feet flat on the floor, positioned close to your glutes.
2. Engage your core and drive through your heels and upper back to lift your hips toward the ceiling.
3. Form a straight line from your shoulders to your knees. Squeeze your glutes hard at the peak contraction.
4. Slowly lower the hips back to the floor with control. Avoid hyperextending (arching) your lower back.

3. Straight Leg Raises (Supine): Low-Impact Quad Activation

**Why it Works:** Isolates the quadriceps without placing compression or shear forces on the patellofemoral joint. Ideal for rebuilding neuromuscular control.

1. Lie on your back. Bend one knee (e.g., left) with the foot flat on the floor for stability. Keep the opposite leg (right) straight.
2. Engage the right quadriceps muscle and slowly lift the straight leg up until it is level with your bent knee.
3. Pause briefly, ensuring the toe points toward the ceiling. Lower the leg slowly and with control.
4. Keep the pelvis stable—do not allow the hips to rock or lift off the floor.

4. Step-Ups: Functional Strength for Daily Life

**Why it Works:** This move directly translates to real-world tasks (stairs, standing from a chair). It builds functional, coordinated strength between the quads, hamstrings, and glutes under unilateral (single-leg) load.

1. Stand facing a sturdy step, box, or bottom stair (start 6–8 inches high).
2. Step up with the lead foot (right), driving powerfully through the heel to bring the non-lead foot (left) up.
3. Step back down first with the non-lead foot, then the lead foot.
4. Maintain an upright torso. Ensure the knee tracks directly over the ankle—do not allow it to cave inward (valgus collapse). Alternate lead legs each rep or each set.

5. Straight Leg Raises (Seated/Standing Variation): Hip Flexor Synergy

**Why it Works:** This variation emphasizes the Rectus Femoris (a quad muscle crossing the hip) and the primary hip flexors. Strong hip flexors contribute to optimal gait and posture, reducing compensatory strain on the knees.

1. Sit upright on a stable surface (or stand). Bend one leg slightly and keep the other leg straight.
2. Contract the thigh muscle and slowly lift the straight leg forward until it is parallel to the floor (or as high as possible without back arching).
3. Hold for a 1-count, then lower slowly.
4. **Note:** Keep the torso stable; prevent leaning backward (anti-extension focus).

6. Side-Lying Leg Lifts: Strengthen Your Hip Abductors

**Why it Works:** Targets the Gluteus Medius and Minimus. Weakness in these muscles is the chief cause of dynamic knee valgus (knee caving inward when walking/squatting), a major injury risk factor.

1. Lie on your side with the bottom leg bent for support. The top leg should be straight, and your hips must be stacked (one directly above the other).
2. Keep the top foot pointing forward (neutral rotation) and lift the top leg as high as you can.
3. Do not rotate your pelvis backward (avoid letting the hips roll open). Lower the leg slowly.
4. Complete all reps on one side before switching.