This move is more complicated. Your feet will stay on the ground. Stand with your back against a wall and your feet about the width of your shoulders apart. Bend your knees slowly and keep your back and pelvis against the wall. For 5–10 seconds, hold. Don’t bend too deeply. If you feel pain or pressure in your knees, change where you are sitting. Try to hold the sitting position for a few seconds longer each time you do the exercise.

Put one foot on a step bench, a platform, or the lowest step on a staircase. Bend your knee and slowly put the opposite foot on the floor while keeping your pelvis level. Touch your toe lightly to the floor, and then get back up. 15–20 times, and then switch legs. Too simple? Try stepping up higher or touching your heel instead of your toe.

These are the muscles on the back of your thigh. Lay on your stomach flat. Slowly bring your heels as close to your buttocks as you can, and hold that position. Do 3 sets of 15 reps. You can also do this exercise standing up and lifting one leg at a time while holding on to a chair. If this gets easy, you can add weights to your ankles, slowly going from 1 pound to 3 pounds to 5 pounds.

Put your legs straight out and lie on your stomach. Tighten the muscles in your bottom and the hamstring of one leg, and lift your body up toward the ceiling. Hold for 3–5 seconds, let go, and do it again. Do 10–15 lifts on each side, then switch. As you get stronger, you can add more weights to your ankles. You shouldn’t be in pain in your back. If you do, don’t lift up too high. Stop and talk to your doctor if it still hurts.

Sit on a leg-press machine with your back and head against the back support and your feet flat on the foot plate. Change the back of the seat so it’s comfortable. Move the plate slowly away from you until your legs are fully extended. Bend your knees and go back to where you began. Do three sets of 15 to 20 reps each. (The first time you do this, ask a gym employee for help.)

Stack your legs and lie on one side. To stay steady, bend the bottom leg. Straighten the top leg and raise it 45 degrees. Hold for 5 seconds, then let go and take a short break. Do this 10-15 times. Change sides and try again. Want to try something new with the move? As you raise your upper leg, point the toe a little bit toward the floor.