1. A simple exercise that strengthens the quadriceps muscles at the front of the thigh and improves leg mobility.▪ Sit on the floor with your hands supporting you and your knees bent at a comfortable angle. Keeping both knees bent, slowly bring your right knee towards your chest, then straighten that leg so that it is fully extended. To minimize the risk of injuries during the movement, do not allow your lower back to arch, contract your abdominal muscles, and ensure correct alignment by pointing your legs straight in front of you.A typical session for beginners is three sets of 10 repetitions. Increase the number of repetitions as fitness improves. If the exercise becomes too easy, use ankle weights or an exercise band for additional resistance.
2. A strength-training exercise done at a leg press station on a weight-training machine (figure 37). It is popular among sprinters and other runners because it puts little strain on the back. The muscles worked include the quadriceps, gastrocnemius, soleus, and gluteals.▪ Place your feet flat on the foot rests. Your legs should be bent at 90 degrees at the knee, and your hands should be grasping the seat handles. Fully extend your legs and thighs then return to the start position. Keep your backside on the seat and your back against the backrest throughout the exercise.
