So we've been working to strengthen our quadricep muscle, mostly the front of our thigh along with the inside with the static exercise we learned. In this exercise, we're going to continue to strengthen our quadricep muscle this time the outside of our thigh, which is equally as important for the muscles that surround the knee, giving it the support that it needs to take the tension off of the bones and the cartilage. Now, as you see in the video, lay on your side, leaning on your elbow on your forearm and create a straight line between your torso and your pelvis. Bend your bottom leg backwards and your top leg straight out. Raise and hold for three seconds. You want to do this about nine to 10 times each leg, holding them for three seconds straight out and release.

Take deep breaths as you're doing this exercise. It can be tough and you will start to feel it in the later sets. You really want to make sure that you're tightening up your quadricep muscle and your glutes. You should be feeling this in the side of your thigh. You could also feel it in the front and the back as well. After you finish your nine to 10 reps, which sides leaning on your other arm this time, remember bottom leg bent and your top leg straight.

As you lift it up slightly off the floor and release. You can take your top arm and place it on the floor in front of you for support. Or alternatively you can put it on your hip. Either position is good This is also an exercise without any tension on your knee. So if you're having severe knee pain, this can be good to do. shake up your legs and you've done this one