Squat
Start from a standing position with your feet shoulder-width apart and toes pointing forward. Pull your shoulders down and back, and activate your abdominal muscles to support your spine. Squat down by drawing your hips down and back, as if you were going to sit down in a chair. Go as deep as you can without letting your knees pass your toes. Slowly rise back up. Hold dumbbells in your hands to make this move more effective.
Step Downs
Start on the top of a the bottom step of a set of stairs, facing down the steps, with a dumbbell in each hand. Keep your hips and stomach tucked in and your shoulders down and back. Step down off the step with your right foot. Move slowly so that you feel the muscles on the front of your left thigh being activated. Bring your left foot down on the floor. Go up on the step backward with your right foot. Move slowly so that you feel the thigh muscles of your right leg being activated. Repeat, starting with your left foot.
Knee Extension
Sit down in a knee extension machine. Add sufficient weight so that your quadriceps will be fatigued after about 12 to 15 repetitions. I you don't know how much this is, start with the lowest amount of weight. Put your ankle behind the padded bar. Straighten your leg to lift the weight for a count of two, and lower the weight for a count of four.
Leg Press
Sit down on a leg press machine. Press your back into the back rest and tighten your abdominal muscles to stabilize your spine. If provided, grip the bars next to your hips, or simply put your hands palms down on the bench, next to your hips. Place your feet flat on the leg press platform in front of you. Press out by extending your knees for a count of 2. Release by flexing your knees for a count of 4.
