Inner Thigh Pulse Half and Half
Keeping that leg straight and the heel pushed out. Use the inner thigh muscles to lift the leg. Try to make sure the is no bend in the knee.
Squat Jumps Side To Side
Simple Squat Jumps from side to side. Keep your back straight and remember not to lean forward over those knees as this will put undue pressure on them.
Hamstring Squat
Go to a low squat position. From there slowly raise your bum and extend your legs and feel the stretch in your hamstrings. Lower bum back down to squatting position and keep going.
Split Lunge
Get those legs wide as if you are doing a lunge. Keep feet fixed. Lower yourself until your knee touches the ground and then come back up. Keep your back straight and make sure you push backwards as you come up to avoid excess pressure on your knees.
Split Squat
From a standing position. Go to kneeling with the aim of getting your knee in line with your ankle. When pushing up remember to keep your back as straight as possible, and push back either through the toes (exercise quads) or the heel (exercise hamstrings and glutes).