Adductor and quadriceps thigh muscles

Forward squat

Place legs a shoulder-width apart and then step forward with one leg. Afterwards do a deep squat on that leg (the knee should reach a right angle, and the leg in the back should also bend with the knee almost touching the ground). The foot of the front leg must stay touching the ground at all times in order to avoid injuries. Return to the starting position and repeat the whole exercise using the other leg.

Inhale while stepping forward and exhale while returning to the starting position.

* This exercise can be also done with a weight bar or dumbbells.

Backward squat

Put one leg back and do a deep squat with the front leg reaching a right angle (the knee should reach a right angle, and the leg in the back should also bend with the knee almost touching the ground). The foot of the front leg must stay touching the ground at all times in order to avoid injuries. Return to the starting position and repeat the whole exercise using the other leg.

Inhale while stepping backwards and exhale while returning to the starting position.

*This exercise can be also done with a weight bar or dumbbells.