G.Y.M. with Hip Dips
Start by standing on the edge of a stair, step or some sort of platform. Step up so that one leg is hanging off the edge of the step but not touching the floor. Straighten the planted leg as you come up on the step, without locking the knee out.
Alternately contract and relax the hip on the same side as the leg that is on the step without bending the knee. The workload is on this hip not the knee. Try to do this exercise without holding onto anything. If you must hold on be sure to focus on good posture, standing tall, shoulders down and back, head facing forward.
As you do the exercise the foot that is hanging should come up so that the heel is even with the level of the surface upon which you are standing. Start by completing this exercise for 20 repetitions per side. Increase the number of sets by adding another set of 20 or a set of 15 repetitions per side once you see how your body responds.