Walk around the house or march in place to warm up.

How to do it

• March at an easy walking pace, lifting each knee to about hip height.
• Stay tall — no leaning back.
• Land softly through the whole foot.
• Easy breathing; you're just warming up the joints.

Slide down until thighs are near parallel. Knees lined up over your second toes — don't let them collapse inward.

How to do it

• Stand with your back flat against a wall, feet shoulder-width and about 2 feet out from it.
• Slide down until your thighs are close to parallel with the floor.
• Knees stacked over ankles, lined up over your second toes — don't let them cave inward.
• Press through your heels and keep your lower back against the wall.
• To finish, push back up the wall — don't slide down to the floor.

Squeeze your glutes at the top for 2 seconds — don't arch the lower back.

How to do it

• Lie on your back, knees bent, feet flat and hip-width apart, heels close enough to brush with your fingertips.
• Press through your heels and lift your hips until shoulders, hips and knees form a straight line.
• Squeeze your glutes at the top for 2 seconds — lift with the glutes, don't arch the lower back.
• Lower back down slowly, with control.

Stairs work great. Slow on the way down; knee tracks over the second toe.

How to do it

• Stand facing the bottom stair and place your whole foot on the step.
• Press through the heel and stand tall on top — don't push off the back leg.
• Keep the knee tracking over your second toe the whole way.
• Lower yourself back down slowly, about 3 seconds on the way down.
• Do all reps on one leg, then switch.

Slow and controlled through the full range.

How to do it

• Stand tall with fingertips on a wall or counter for balance.
• Rise up onto the balls of your feet as high as you can.
• Pause for a second at the top.
• Lower back down slowly — the way down matters most.

Side-lying leg raises work too if you don't have a resistance band.

How to do it

• Lie on your side, knees bent about 45°, feet together, hips stacked straight up.
• Keeping your feet touching, lift the top knee open like a clamshell.
• Don't let your hips roll backward — the movement is small and controlled.
• Pause at the top, lower slowly. Do both sides.

Hold steady — no bouncing.

How to do it

• Stand near a wall for balance and grab your ankle (not your toes) behind you.
• Keep your knees together and stand tall.
• Gently tuck your pelvis under until you feel the stretch down the front of the thigh.
• Hold steady — no bouncing. Then switch sides.

Tuck the pelvis slightly to feel it in the front of the hip.

How to do it

• Half-kneel: one knee on the floor (pad it), the other foot planted in front.
• Tuck your pelvis under and squeeze the glute of the kneeling side.
• Shift your weight gently forward until you feel it in the front of the kneeling hip.
• Keep your chest tall — don't arch the lower back. Switch sides.

Keep the back heel down.

How to do it

• Face a wall with both hands on it.
• Step one leg back, knee straight, heel pressed into the floor.
• Lean into the wall until you feel the stretch in the back calf.
• Keep both feet pointing straight ahead. Switch sides.

Hinge at the hips with a long spine.