1. Stand with your hands lightly resting on a counter or chair in front of you. Place your feet shoulder-width apart.
2. Slowly bend your knees so that you squat down like you are going to sit in a chair. Make sure your knees do not go in front of your toes.
3. Lower yourself about 6 inches. Your heels should remain on the floor at all times.
4. Rise slowly to a standing position.
5. Do 8 to 12 repetitions, 3 times a day.

Remember to limit the bend of your knee to a 30-degree angle at first. When your knee is bent past this point, your kneecap will have more contact with the thighbone, causing more pressure, pain, and possible cartilage damage.