Stand up straight and take your balance onto your leg to be exercised.
Keep your body up straight and your gaze ahead.
Squat on your stance leg by bending your knee.
Ensure your knee travels forwards over your middle toes.
As you bend down, raise one arm forward and up above your head, while swinging the other arm backwards.
As you straighten back up again, lower the arms.
Bend the knee again, swapping your arms.
Continue this movement at a moderate to fast pace.
Monitor the control of your knee.