① Back Against the Wall

• · Lean the whole back on a wall
• · Feet a full thigh-length from the wall
• · Feet hip-width, toes forward

② Slide Down & Up (2–3 sec each way)

• · Slide down until the knees near 60°
• · Knees track over the toes, not past them
• · Press through the heels to slide back up
• · Stop higher if the kneecap complains