Semi-Contraction Lunge
Starting in a lunging position, let down the posterior leg until the knee touches the floor the workout mat. Take one hand and brace it onto teardrop-shaped muscle (inside the forward knee). Steady the other hand on the glute of the same leg. Elevate the back knee just about one inch off the ground. The knee muscle (vastus medialis) should contract. While paying attention to tension in both leg muscles, Gingerly extend both legs. Remember to remain in range, pause briefly and start the entire movement from the beginning position.

Upper Core Push-ups
Begin in the push-up position with legs, arms and the entire body straight. Then retract the belly button toward the spine. Similar to an insect with several legs, walk the feet toward your hands. Do this movement in sync with your body’s flexibility. Next, scamper your hands out back to the first position finish with a push-up. Perform this exercise 10 times.

The Glute and Quad Split Squat
Standing with a bench or weight bench or sturdy chair directly behind your body, brace one of your feet on top of the furniture/fixture and place the other foot approximately two to three feet extended in front of you. Placing most of the weight on your front leg bend and stretch the front knee until the trailing knee is almost grazing the ground. Maintain the position for a count of 10 seconds. To intensify the squat, place your hands behind your head. A sensation of stretching and straining should be felt in your knee, where the tension will direct itself to the glutes and quads You should not feel a strain on your knee.