With a band around your knees, select an appropriate weight and hold up to your chin in front of you. Perform a squat as far as you feel comfortable, by sitting back, keeping your knees over your second toes, with your back straight and body weight evenly spread over both feet.

You can make this easier by doing this movement from a chair but on elevation, imagine there is a nut between your buttocks which you are trying to crush.

Repeat 10 times, completing 3 sets, build to 15 times and 3 sets