Ask a PT Response: "For my patients that require low level open chain strengthening exercises for their lower extremities, I would use various tools and techniques such as manual resistance, thera-tubing, exercise equipment and ankle weights. If I were to use ankle weights, I would have them perform: IN SITTING- hip flexion, long arch quads; IN SUPINE (lying on back): straight leg raises, short arch quads, hip abduction/adduction, heel slides; IN SIDELYING: hip abduction, hip adduction; IN PRONE (lying on stomach): hip extension, knee flexion. These are general exercises and without knowing your current condition or past medical and surgical history I would suggest you consult with your MD or PT prior to beginning any form of self treatment."