Quadriceps

PISTOL SQUATS

1. From a standing position, raise one foot off the floor
2. Look directly forward, chest up, knees and hips slightly bent, back straight
3. Descend into a squat by flexing hips and knee
4. As you squat, extend non-working leg forward to allow clearance for your movement
5. Hold bottom position briefly and then return to start
6. Repeat for 20 repetitions, then switch sides

JUMPING SQUAT

1. Flex your knees and squat down
2. Make sure to keep your thighs parallel to the ground
3. Move your arms to propel your body up
4. Jump and land
5. Go down and squat again

OUTER AND INNER THIGH KICKS

1. Lift your body on your toes
2. Move your right leg forward
3. Slowly swing your right leg towards your left and then to your right
4. Do this 10 times, lower your body after
5. Repeat same with left leg