• Deep Squats: Position a barbell across the back of your shoulders and grasp the bar to the sides. Position your feet at a shoulder width stance with your toes and knees slightly pointed outwards. Lower yourself and the weight down until your knees and hips are fully bent. Raise yourself back up until your knees and hips are straight. This exercise can also be performed with dumbbells or on a Smith machine. Remember not to hold your breath at the lowest point of the movement.
  
  
• Lunges: Position a barbell across the back of your shoulders. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. You can work one leg at a time or alternate between both. Make sure you do not overextend your knee on the downward motion of the exercise.
  
  
• Leg Curls: Lie face down on a leg-curl machine and hook your heels under the padded roller. The roller should be positioned comfortably behind your ankles and your legs should be in a straightened position. Slowly curl your legs up until your hamstrings are fully contracted and then slowly lower the weight back to the starting position. Allow the muscles to fully contract and extend throughout the full range of motion of the exercise and do not rely on the momentum of the weight to swing it up. Keep your body in full contact with the bench at all times. If you find your hips are lifting up off the bench then you are using too much weight.
  
  
• Leg Extensions: Using a leg extension machine, sit in the seat and hook your feet under the padded roller. Your knees should hang off the end of the seat comfortably and the padded roller should be positioned low down on your shins. Make the necessary adjustments to the machine before proceeding further. Hold the handles at the side of the machine or grip the bench for stability and to keep yourself in contact with the bench throughout the exercise. Raise the weight by extending your legs until your knees are straight. Contract your muscles at the top of the movement and then slowly lower the weight back down to the starting position. If you find that you are lifting out of the seat, then you are using too much weight.

Please consult with a health professional before undertaking
any program which involves strenuous activity.