1st Exercise:

Kneel on the floor. Lift 1 leg and put that foot flat on the floor so now one knee is touching the floor and the foot on the other leg is flat on the floor. From the foot that is on the floor to that knee, the lower leg (calf) is perpendicular to the floor. The thigh of that leg is parallel to the floor. The leg that has the knee on the floor has the thigh vertical to the floor so the legs form right angles. The torso must be kept upright throughout the exercise. Lift the knee that is on the floor 1mm above the floor. This is the starting position. Straighten your legs without allowing your front knee to move forward. Retrace your movement to return to the starting position. That is one repetition.

2nd Exercise:

Stand with your feet close together. Bend your knees as though you are about to sit on a chair, until your thighs are parallel to the floor. Do not allow your knees to move forward. You should feel as though you are about to fall backwards and you must keep this balance point throughout the exercise. Retrace the movement so that you are standing straight again. That is one repetition.

3rd Exercise:

Stand with your back against a wall and bend your knees so that your shins are perpendicular to the floor and your thighs are parallel to the floor. You will be in a seated position but without a chair and your knees will be bent at 90 degrees. Your knees must not be bent any less than this. Your back will be flat against the wall. Push back and up against the wall but keep your legs bent at 90 degrees and hold this position.