Straight Leg Raise
Lying on your back, begin with on leg bent and the other one straight. Tighten the muscle of the straight knee so that it is ‘rock hard’. Lift the straight leg 6 inches, keeping it perfectly straight. Pause at the top and retighten the muscle. Lower the leg back to the ground, keeping it straight the entire time. Relax once it is on the ground. Repeat for 3 sets of 15 repetitions, on each leg. Rest for 1 minute between sets. Each time you do this, add 2 extra repetitions per set until you achieve 3 sets of 40. Once you have achieved 3 sets of 40, add a 1 pound ankle weight and start again at 3 sets of 20 repetitions. Build back up to 3 sets of 40. Do this once a day.
Short Arc Quad
Place an ankle weight on one leg. Position that leg over a pillow so that the pillow is underneath the knee, and the leg is bending about 30 degrees at the knee. Straighten the knee completely and tightening the muscle in that leg. Return the knee to the start position. Perform 3 sets of 10 repetitions, twice a day on each leg. Rest for 1 minute between sets.
Hip Adductor Strengthening
Lying on one side, bend the knee of the upper leg and place the foot flat on the floor in front of the lower leg. Keep the lower leg straight and lift the leg upward and then return to starting position. Try not to move the pelvic area during the leg lift. Perform 3 sets of 20 repetitions, once a day on each leg. Rest for one minute between sets.