Wall Slides
This exercise can target multiple muscle groups in the body, including the hamstrings, glutes, and quads. The first step is to stand upright and leaning the back against the wall. Make sure both feet are shoulder-width apart. Bend the knees slowly at a 45-degree angle. Avoid bending too much as it may put more pressure on the knees. Remain in this position for 5 seconds before straightening the knees. Do 10 reps in total. Stop immediately when you feel any difficulty or increased pain. You may hold two dumbbells to make it more challenging. [4]