Perform a full squat and you risk making your knee worse. However, if you only go down about a quarter of the way, you’ll start to strengthen the muscles that support your knee, which are namely your thighs and hamstrings. Bend further down to the floor until you reach your limit. Pause then return to start position as shown in Video. Directions1. Place your feet at shoulder width apart. Pull your shoulder blades back.2. Slowly bend your knees and lower your body. Try and keep your back neutral and straight throughout exercise. 3. When your thighs are parallel to the floor, pause then return start position.