Bent Knee Dumbbell Deadlifts:

Grasping dumbbells, standing with a slight bend in the knees, bend the torso forward by hinging at the hips and keeping the back straight. Tension should be felt in the hamstring muscles, but little in the low back. Return to standing. Repeat.

Seated Leg Extensions:

From a seated position, extend the legs by contracting the thigh muscles. Hold for a second, and then relax, slowly lowering legs. Repeat.

Ball Squats:

Ball against wall and small of the back against the ball, with feet out in front, shoulder width apart (arms placement is not so important, but avoid cheating by pushing the hands on the thighs). Lower the body straight down till the thighs are parallel to the ground. Push back up to a standing position as the ball rolls up and down the back.

Body Squats:

Standing with feet shoulder width apart, squat down keeping the back straight and the heels on the ground till the thighs are parallel to the ground. Return to standing position keeping back straight.

Thigh Squeezes:

Seated with the legs straight out in front, squeeze the thighs, hold for a second, relax and then repeat. 96. Inner thigh squeeze: Lying face up with the feet flat and the knees bent with a ball between them. Squeeze the knees together, hold for a second, relax, and then repeat.

Hip & Leg Strength PDF

ball squats