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Step 1
Test yourself so that you'll be able to measure the progress as your quads strengthen. Wear light ankle weights that are heavy enough to provide resistance when you sit and straighten your leg, but not so heavy that you strain your knee.
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Step 2
Put the ankle weights on, sit in a chair and count how many times you can slowly straighten and lower your leg without straining your knee. If the count exceeds 50, then the weight you're using is too light.
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Step 3
Practice lifting the ankle weights three times a week. Skip a day in between exercises. If your quads are still sore after that day off, skip another. Your muscles are actually strengthened when you're at rest, not when you're exercising.
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Step 4
Return to Step 2 after one month. As your quads strengthen, you should notice a significant improvement in the number of times you can lift the weights.
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Step 5
Use heavier weights as your quads strengthen. Any time you can lift the weights more than 30 times without straining your knee, increase the weight.
