The Squat is one of the best exercises to develop and define the front of the thigh, as well as the gluteal and hamstring muscles. Like the Lunge, this exercise can be done just about anywhere.
Stand with your legs a comfortable distance apart and your arms crossed over your chest. Keep your back straight.
Bend at your knees, squatting down until your thighs are just beyond parallel to the floor. Press up from your heels and return to the starting position. Repeat the exercise for the suggested number of repetitions. Concentrate on letting your thighs do all the work.
To protect your lower back, be sure to maintain the neutral alignment in your spine—namely a normal, slightly arched, curvature. If your spine rounds, the risk of injury to the discs greatly increases. When you maintain a normal curvature, your spine can better withstand the resistance in a very safe manner. Similarly, maintain a proper head alignment by keeping your vision focused forward. If you look down, you may round your spine, making that area of the spine weak and more susceptible to injury and loss of stability.
You can make this exercise more challenging by adding weight to the movement. Hold a dumbbell in each hand at your sides and perform the squat movement as described above.