4. Flex the quadriceps
The quadriceps is composed of four muscles. Quads contraction causes the knee to bend as well as the hip in flexing. You need balance in this exercise and you can stable chair or countertop as your support. Using your support with hip level high, stand with your feet shoulder apart, bend knees as you count to 10 while you are like falling back. Ensure that your heels will come up off the floor. At this position, hold for at least 2 seconds and then go back to the starting positioned using 10 counts. Repeat at least three times.