Get the full range of motion and feel the muscle being

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workedduring the entire movement. Do not SWING the weight up!This is the best leg exercise for toning the quads an adding strength around the knees.Lateral Squatouble leg power jumpCross your arms over your chest. With your head up and your back straight, position your feet at shoulder width. Squat down until your upper thighs are parallel, or lower, to the floor.  Formula 41 Extreme Jump straight up in the air as high as possible, using thighs like springs. Immediately squat down and jump again. Can also be done with a barbell on your upper back or with dumbbells hanging at your sides.HamstringsLeg? CurlLie? face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings.This is probably the best leg exercise for your hamstring area.  http://www.strongmenmuscle.com/formula-41-extreme/