The squat works the quadriceps, the gluteals and the hamstrings. Lean forward keeping your back straight. Arms reaching forward will help you push the hips back. Feet are slightly wider than the hips. Feet Straight ahead or slightly out.
Knees follow the toes.
Again, look straight ahead. Knees are bent. Extend one leg. Return to bent position. The Leg Extension strengthens the quadriceps, the hamstrings and knee integrity.