The skaters exercise exercise is a great exercise to engage all the muscles that support your knee. These muscles include all the stabilisers in your bum, knee, and your calf/ankles all at once. The goal is to get the stationary leg doing all the work. Keep a hinge in your hip, slight bend in the knee and keep you body STILL. There are three stages to this exercise

Part 1: Static holds- working on the stability aspect. Just slow, no additional movements

Part 2: Strength- Starting to add a little more load and add some slow movement to the exercise. In particular, squatting.

Part 3: Power- Start adding fast velocity movements and jumping into the mix.

If you can comfortably do part 1 with minimal pain, then you progress to part 2, and so on to part 3.