Curtsey Squat
Take a bow ladies, and gents too. One leg behind the other, the back leg stays on your toes. Maintain your balance and keep your back straight.
Inner Thigh Heel To Bum Extension Half and Half
On your side, pull your heel in towards your glutes. Then extend the leg again. Try to keep on your side and keep your knee as close to the ground without touching it.
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.