If you have graduated from your knee and hip exercises lying down, but you are not quite ready for standing exercises, these are for you. This video will show you knee and hip exercises sitting down. When you are sitting, make sure you either have a back support or try to keep your back upright. If you are swinging your back, then you are not working your leg muscles.
For the first exercises, keep your thigh on the chair, kick your leg straight out until your knee is as straight as it can go, slowly lower it. This is knee extension. Next, slowly bring one knee up toward the ceiling until you can’t lift it anymore, then slowly lower it. This is a hip flexion exercise. If you can do 15-20 without getting tired, add some weight. Finally, take a resistive band, while holding the band in each hand, wrap it underneath your foot. Bring your knee straight up again, and slowly push down. This is hip extension. Make sure you control the band in both directions, and don’t let the band control you!