This can be done on flat ground or off a surface. We recommend a surface such as a stair case because you get a better stretch at the bottom position. If on stairs, position your fee shoulder width apart with heels hanging off stairs. All weight will be on toes
This is a great exercise for quad development. Find a step, box or something that has height you can step on. Step onto the object with one leg and push yourself up till your leg is fully extended. Then lower yourself controlled and do it again. With your supporting leg
Place feet a little closer than shoulder width apart. With one leg step out and bend at the knee. Stationary foot knee drops towards the ground. With the leg that stepped out push up and down.
Lie on your back with your feet out in front of you. Lift your butt and push it up until your body form a straight line. This exercise can be done for reps or just static holds.
Chair Assisted Squat
Place a chair behind you and perform a squat. When you get down to the chair either sit or touch and go. By using a chair it helps you get the form down so you can move on to a normal squat. Some pointers: Look Up Weight on Heels Stick
The squat is an excellent exercise for all over leg growth. With feet shoulder width apart, lower your body towards the ground till you hit roughly 90 degrees. Then simply stand back up to starting position. If flexibility allows, go down even farther. Some pointers: Look Up Weight on Heels