Quadriceps (front thigh) – bodyweight squat/kettlebell squat
If you haven’t done these before, use your bodyweight only! Stand tall with feet hip width apart. Shoulders down and away from ears and maintaining this position throughout the exercise. Engage core muscles for a stable spine throughout the exercise. The position of your spine should remain solid, not changing throughout the exercise.
Inhale and slowly lower the body, keeping body centered. Go only as low as is comfortable for you. Pretend you are going to sit on a chair but you only tap the chair with your butt & come back up.
Exhale while squeezing the glutes (butt) and front thigh muscles and slowly bring yourself back up to starting position. Imagine that your pushing the floor away from you with your feet as you come back up.
Hamstrings (back thigh) – leg curl
Stand tall, shoulders down & relaxed, core muscles engaged to stabilize the spine. Keep your posture throughout the exercise. Gently place your fingertips on a stable object if you need help with balance. Or you can lay on your belly on the floor.
Bring flexed heel towards butt & lower back down to floor.
Disclaimer: It is my pleasure to answer your questions regarding exercises. I am not however able to help you if you’ve recently had an injury or surgery & have not yet received your doctors approval to exercise. You must have the green light to start an exercise program before I can recommend appropriate exercises for you. I am all about safety first!
Move more to feel better.
Where there’s a will, there’s a way & I can find a way that works well for you :)