Move Targets: Quads and Hip Flexors
Step 1: Stand to the side of a chair and rest your hand on the back of it. Lift the leg farther from the chair and out to the side; flex the foot if you can. Make sure the standing leg is softly bent to protect the joint. Your focus during this exercise is the quad of the standing leg — strengthen it to support the knee joint.
Step 2: Swing the lifted leg across the body until it goes in front of the standing leg. Do not twist to accommodate the swing. Respect your limits in range of motion — pick your speed and distance.
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