Regularly performing quad-strengthening exercises may help make it easier to extend your knee and flex your hip. Building strength in your quads may also;
•improve the stability of your kneecap
•protect your knee joint from injury
•increase your jump height
•improve your overall athletic ability
•lower your risk of developing knee osteoarthritis
•improve your balance and stability
•make everyday movements such as walking, bending, and sitting easier to do.

1. Bodyweight squat
Bodyweight squats are one of the best all-around exercises for strengthening your core and lower body.
If at first, you find it too challenging, you can make the exercise easier by reducing the depth of the squat.
Muscles worked: quads, hamstrings, glutes, core, spinal erectors

Instructions
1.Stand with your feet shoulder-width apart and toes facing slightly outward. You can keep your arms at your sides, place your hands on your hips, or clasp your hands in front of you.
2.Keeping your core tight and chest up, push your hips back as if you’re sitting in a chair.
3.Stop when your thighs are parallel to the floor and pause for a moment.
4.Push through your heels until you return to the starting position.
Safety tips
•Don’t let your knees collapse inward.
•Go only as low as you can go without rounding your back.
•Try to keep your knees aligned with your feet.
We are going to be doing 5Sets of 20 reps, are you ready!? Let’s go!
3. Step-up
Step-ups are a great way to work on your knee stabilization. Using a lower box makes the exercise easier.
Muscles worked: quads, hips, hamstrings, calves, core
Instructions
1.Find a box, a step, or some other solid surface that’s about knee-high.
2.Put one foot on the object and step up, aiming to keep your knee aligned with your ankle and not letting it collapse inward.
3.When you step up, focus on driving through your heel and keep a tall posture as you push your opposite knee upward until it’s at the same height as your hip.
4.Step back down and step up again with your opposite foot. Continue alternating throughout your set.
Safety tip
•Make sure the object you’re stepping on is solid and can’t move out from under you.
•Keep the space around you clear of any objects.
•If you’re using a weight, keep at least one hand free.
We are going to be doing 5Sets of 10 step-ups, are you ready!? Let’s go!