1. Sit on the edge of a box or bench with your feet flat on the floor.
2. Sit up straight with your shoulders back, and your core engaged to maintain good posture.
3. Start by lifting one foot off the floor by extending your knee.
4. Keep the movement slow and controlled, focusing on using the muscles in your thigh.
5. Fully extend your leg and hold the straight position for a second.
6. Slowly lower your leg back to the starting position.
7. Repeat this movement for the desired number of repetitions before switching legs.
8. Perform several sets on each leg, as needed for your mobility or flexibility goals.
This exercise is beneficial for improving the range of motion and flexibility in the knee joint, as well as strengthening the quadriceps. It is often used in rehabilitation settings or as part of a warm-up routine.
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