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  • Come into sitting on a high chair with free space behind the backs of the leg
  • Roll onto the sits bones to ensure you are sitting up tall 
  • Extend the target knee out in front of you with control
  • As you reach the end range tighten the muscles at the front of the thigh to draw the knee cap towards the hip
  • Slowly return to the start position
  •  Repeat as per Physiotherapists guidelines


  • Avoid shifting the weight to the opposite sit bone as you extend the leg