1. Lie on your back and prop yourself up on your elbows.
2. Squeeze your buttocks together as tightly as you can. Hold for about 6 seconds.
3. Repeat 8 to 12 times.

1. Lie on your stomach with your legs straight.
2. Lift the foot of your affected leg by bending your knee so that you bring your foot up toward your buttock. If this motion hurts, try it without bending your knee quite as far. This may help you avoid any painful motion.
3. Slowly lower your foot back to the floor.
4. Repeat 8 to 12 times.
5. It's a good idea to repeat these steps with your other leg.

• If you're not comfortable, try placing a pillow under your stomach.
• If your kneecap is uncomfortable, roll up a washcloth and put it under your leg just above your kneecap.

When you can do this exercise with ease and no pain, add some resistance. To do this:

• Tie the ends of an exercise band together to form a loop. To hold the band in place, shut a door on the band so the knot is on the other side of the door, or attach one end of the loop to a secure object. (Or you can have someone hold one end of the loop to provide resistance.)
• Loop the other end of the exercise band around the lower part of your affected leg.
• Repeat steps 1 through 5, slowly pulling back on the exercise band with your leg.

1. Stand with your feet a few inches apart, with your hands lightly resting on a counter or chair in front of you.
2. Slowly raise your heels 1 to 2 inches off the floor while keeping your knees straight. Hold for about 6 seconds, then slowly lower your heels to the floor.
3. Repeat 8 to 12 times.

1. Lie on your back with your affected leg straight. Bend your other leg.
2. Slowly bend your affected leg by raising your knee up while sliding your foot toward you. Bend your knee as much as you can.
3. Hold for about 6 seconds. Then slowly slide your foot away, lowering your leg back down.
4. Repeat 8 to 12 times.
5. It's a good idea to repeat these steps with your other leg.

1. Sit or lie down on a firm surface or the floor with your affected leg straight. Place a small, rolled-up towel under your knee.
2. Tighten the thigh muscles of your straight leg by pressing the back of your knee down into the towel.
3. Hold for about 6 seconds, then rest.
4. Repeat 8 to 12 times.
5. It's a good idea to repeat these steps with your other leg.

1. Stand with your hands lightly resting on a counter or chair in front of you. Put your feet shoulder-width apart.
2. Slowly bend your knees so that you squat down like you're going to sit in a chair. Make sure that your knees don't go in front of your toes.
3. Lower yourself about 6 inches. Your heels should stay on the floor at all times.
4. Rise slowly to a standing position.
5. Repeat 8 to 12 times.

1. Lie on your back with your affected leg straight. You can bend your other leg, if that feels more comfortable.
2. Tighten the thigh muscles in your affected leg by pressing the back of your knee down. Hold your knee straight.
3. Keeping the thigh muscles tight and your leg straight, lift your affected leg up so that your heel is about 12 inches off the floor. Hold for about 6 seconds, then lower slowly.
4. Repeat 8 to 12 times.
5. It's a good idea to repeat these steps with your other leg.

1. Lie on your side, with your affected leg on top. You can use your hand or a pillow to support your head.
2. Keep your knee straight and your leg in a straight line with your body.
3. Lift your affected leg straight up toward the ceiling, about 12 inches off the floor. Hold for about 6 seconds, then slowly lower your leg.
4. Repeat 8 to 12 times.
5. It's a good idea to repeat these steps on your other side.

• Keep your kneecap pointing forward.
• Don't let your hip drop back.