Strengthen and firm up your quads! The quadriceps run along the front of the thigh, starting at the hip joint and ending at the knee joint. The quadriceps' primary function is to flex the hip and extend the knee, very important in walking, running, jumping, climbing, and pedaling.
Step 1: Sit straight in your chair.
Step 2: Extend your right leg until it's level with your hip. You'll feel it in your quadriceps.
Step 3: Hold as long as you’re comfortable doing so, then relax and lower your leg.