QUADZILA ( picture in comments )
Quadzilas strength! Here I'm doing weighted single leg step ups, this is a great exercise to build strength in the quad especially around the knee and glutes.
Notes, stand about 12inches from step, place 1 foot onto step which will stay there untill finish , push off the standing foot and drive the heel in on the step, push hips forward as your coming through the movement and stand up straight, squeezing the glutes at the top, step the same foot down softly and repeat.
I chose a weight that challenges me for 10/12 reps x5 either side for a bit of endurance/Strength, if you want strength then aim to struggle to get 5/8 reps.
I've added some calf, quad and hip stretches if you want ques in the movement just comment below.