Most people tend to train their muscles focusing on one muscle at a time, instead of working groups of muscles involved in moving a joint. The following leg exercise does just that, maintaing the kinetic chain and making it more functional - http://www.massage1st.com/videos/single-greatest-leg-exercise-no-mistake Usually most people tend to overtrain the quads and they often get very tight. The following stretch will help to lengthen the quads out again - http://www.massage1st.com/videos/effective-quad-stretch  

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