Hamstring Curl Machine
3 sets of 15 reps
Set the machine to a challenging but doable weight. Lie on your stomach on the bench part of the machine and hook your ankles behind the padded leg rests. Draw your ankles toward your buttocks until your legs form a 90° angle. Slowly return to the starting position.
3 sets of 15 reps
Start in a squat position with feet shoulder-width apart. Jump into the air and come down with knees bent like you are going to sit in a chair. Jump again without any rest time.
Standing Rear Lunge
20 reps for each leg
Stand with feet together, hands on your hips or down at your sides. Step back with one foot, landing on the ball of your foot. Bend the back knee until it almost or barely touches the floor. Return to the starting position and repeat.
One-Leg Straight-Leg Dead Lift
15 reps with each leg
Hold a dumbbell in your left hand. Bend left knee slightly as you lean forward at the waist and raise your right leg behind you in a straight line. Return to start and switch dumbbell hand and leg.
Start in a right lunge position. (Your knee should be bent at a 90° angle and should not pass your toe.) Jump and switch legs midair so your left leg is in front. Immediately repeat the jump, aiming to get as high as possible each time. Up for a bigger challenge? Hold a dumbbell in each hand to add resistance to your jump.
Start with feet four feet apart. Squat down to the right, keeping your weight on your right heel. Your left leg should remain straight. Sit as low as comfortable for one second and then power up and alternate legs.
3 sets of 10 to 12 reps
Stand upright, your feet shoulder-width apart. Hold dumbbells in front of your thighs as you lower down, keeping your back straight and chest out. Slowly return to starting position.
Keep your arms and back straight with each step, taking care not to swing your weights with the forward motion. As you lunge, both legs should make a 90° angle. Leaning too far — if your lead knee ends up past your toe — puts undue strain on your knee and lower back.
Stand with your back against a wall. Lean back and slide downward until your knees are at a 90° angle. Hold this position while keeping your abs contracted.
Step it up: While holding this position, squeeze a small ball between your legs to engage your inner thighs as well.
Box jump and squat
Depending on your skill, choose a box between 15 to 30 inches high. Start in the squat position about 12 inches from the edge of the box. Power off both legs, landing in the middle of the box in the half-squat position. Return to start.
2 sets of 20 steps
Start with your feet shoulder-width apart, arms at your sides. Step forward several feet with your right foot, and bend down until your right leg forms a 90° angle and your left knee almost touches the floor. Push off your left foot and bring your legs together. Repeat on the opposite side.
Single/Double Stair Hops
Hop up stairs one or two at a time. When you reach the top, walk down.