Exercise 1 - Flexing In Prone Possition
You need to do atleast 30 repititions in to 3 sets. Make sure to concentrate on the hamstrings & shin muscles as well as lower quadriceps when you are doing this exercise. This exercise is good for inmroving flexibility of the knee.
Thera Band
Exercise 2 - Thera-Band Knee Flexing in prone possition
Make sure to concentrate on the glutes & hamstrings while you are doing this exercise.
Exercise 3 - Thera-Band parallell knee pull.
Tie one end of the thera bans to a steady pole & slowly pull it away from your body using your foot. Always try to keep your knee parallel to the ground. Focus should be to strengthen the sides of your quadricep muscle.
By repeating this exercise 15 x 3 times you can strengthen your quad muscles faster.
Exercise 4 - Thera-Band parallell knee pull
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