① Seated, Knee Bent 90°

• · Sit tall on the chair, knee bent at 90°
• · Foot relaxed, not touching the floor hard

② Straighten the Knee

• · Straighten the knee until the leg is level
• · Pull the toes back toward you at the top
• · Hold, then lower with slow control
• · Thigh stays resting on the seat the whole time