The quadriceps in the front of your legs and the hip flexors at the top of your legs are major muscles that affect how you walk and sit. Therefore it is important to keep them strong and flexible. According to the "Yoga Journal," too much sitting can leave them weak and tight, affecting your posture and leaving you at risk for possible injury.
Quadriceps
The quadriceps are a group of four muscles that run from the top of the knee to the hip. Two exercises for the quadriceps are the lunge and the squat. Perform a lunge by standing with feet hip-distance apart and taking an aggressive step forward with one foot, landing on your heel and rolling forward to the forefront of your foot. Keep your back straight while you lower your body until your back knee almost comes in contact with the floor. Push up with your legs as you bring your forward foot back to your original position. Do two sets of 10. Repeat with the other leg.
For the squats, stand with your feet shoulder-width apart and bend your knees while keeping your back straight. Lower your body until your thighs are parallel or lower to the ground, then rise up to a standing position. Do two sets of 10.
Both of these exercises may be performed while holding weights to build strength.
Hip Flexors
Hip flexors are engaged when you bring your knee up or to the side. Lie on your back and raise your knees to your chest. Extend your legs out until your heels almost touch the floor. Pull your knees in to your body to repeat. Do two sets of 10.
Another exercise you can perform in the same position is to keep your legs in that straightened position and lift them until your feet point at the sky. Your body should form an L-shape. Lower your legs until your heels nearly touch the floor and repeat. Do two sets of 10.
Both of these exercises can be done with a light dumbbell held between your feet or while wearing ankle weights.
Stretches
Stretch your hips by kneeling on your right knee with your left leg bent in front of you. Keep your back straight as you tilt your hips forward slightly until you feel the stretch in the front of your right hip. Hold for 30 seconds. Switch legs and repeat.
To add a stretch to the quadriceps, lean back slightly on your hands until you feel the stretch in the front of your right leg. Hold for 30 seconds. Switch legs and repeat.
Try a yoga stretch by sitting cross-legged on the floor with your left heel tucked in against your body. With your right knee bent, gently pull your right leg toward your chest to open the hip area. Hold for 30 seconds. Lower and repeat with your other leg.
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