In standing hold a chair or work surface for support. Lift your leg up towards the ceiling bending at the hip and knee to 90 degrees- pause here briefly then slowly lower. Next keeping your knee straight move your leg backwards. Clench your buttock and pause here briefly then slowly lower. Next, lift your leg sideways pause here briefly then slowly lower.
In standing stand with one leg in front and the other leg on a small step behind you. Slowly bend your knees and lower your body towards the floor. Your front knee should remain over your foot and not track forwards.