• 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.
  
  If your toes are pointing outward you will work your inner thigh, if they're pointing inward you will work the outer thigh.
  

• Leg Press Using a leg press machine, position your feet against the platform about shoulder width apart and your toes pointed slightly outward. Hold the supporting handles for stability. Slowly bend your knees and lower the weight as far as possible whilst keeping your hips in the seat. Then slowly push the weight back up to the starting position. Do not lock your knees at the highest point of the movement. Varying the angle of your feet on the platform will target different points of the muscle.
  
  
• 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.
  
  
• Front Barbell Squat Place a barbell on your upper chest and rest it on your front deltoids and upper thorax. Cross your arms underneath the bar and position your hands over top of the bar. Your right hand should now be in line with your left deltoid and your left hand should be in line with your right deltoid. Your upper arms should be slightly above parallel to the floor and will help to keep the bar from sliding forward. Keep your head up and your back straight with a shoulder width stance. Your toes and knees should be slightly pointed outwards. Squat down until your upper thighs are parallel to the floor and then return slowly to the starting position. Use a very light weight until you can master the balancing of the position.
  
  
• 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.
  

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