How should I exercise the front of the thigh?

To exercise the front of the thigh, sit in a chair with your feet dangling, but not touching the floor. You may need to use a pillow on the seat to lift yourself slightly higher. Make sure you are secure in your seat so you won't fall off. Grip the sides of the chair for support. With your feet pointing only slightly outward to the sides, slowly extend your left leg. Remember to exhale as you do this. Don't lock your knee. Extend it so that it is almost completely straight, but not quite. Pause and slowly flex your knee so it returns to the starting position. Next, do the same with your right knee. Perform three sets. If you find this exercise easy, attach a 2-pound ankle weight (which you can purchase at any exercise equipment store). Increase the weight when you can do 3 sets of 12 repetitions.

A great squat is the box squat. Take an object, a bench or a chair and stand in front of the object. Heels towards the object. Next slowly bend at your hips and your knees. As you lower your body make sure to keep your shoulders rolled back to avoid rounding your back. Have your hips slightly touch the object and return to the start by driving your weight through your heels. Essentially, envision yourself sitting in a chair. The only difference is you will not be sitting down!