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Inner range VMO in lunge position

Stand in a split stance with your right leg forward.

Free standing single leg squats

While standing on your right foot, reach your buttocks backward and torso slight forward to keep your body weight over your foot as you bend your right knee.

Forward lunges

While standing, take a large step forward with your right leg and bend your knee as you bring most of your weight forward onto the right leg.

Single leg squats with the ball

Stand sideways parallel to a wall with a stability ball between your left hip and the wall.

Steps downs

With your right leg firmly on the step, bend the right knee with control, while dropping the left heel down towards the ground.

Wall squats with stability ball

Stand with your back to a wall, with a large stability ball between your back and the wall at the level of your low back.

Wall Squats

Stand 6-8 inches from a wall, with a small ball or towel roll gently squeezed between your knees.

Seated knee extensions

Sit on a firm chair with an ankle weight or resistance band around your ankle.

Standing hamstring curls

Bend your right knee up towards your buttocks, then lower with control.

Sit to stand

Shift forward until your buttocks are near the front of the seat, and place your feet firmly on the floor with your toes under your knees.

Hamstring setting

Sit or recline with your right knee bent to 45°, and your foot flat on the bed.

Quads setting

Sit or recline with with your right leg extended in front of you and a rolled towel placed under your right knee.