Single Thigh Squat

Start: Stand on one leg — this is your support leg — and hold on to a railing or sturdy chair. Keeping your torso upright, bend your support knee to a 45-degree angle. Be careful to maintain the alignment of your hip, knee and ankle.

Action: Return to the starting position. Repeat the exercise for 12 to 15 repetitions on each leg.

Dumbbell Squat for Thighs and Hips

Start: Hold a dumbbell in each hand, and stand with your feet about shoulder-width apart.

Action: With your head up, slowly bend your knees, squatting until your thighs are nearly parallel to the floor. Slowly return to the starting position. Repeat the exercise for 12 to 15 repetitions.

The Martina Lunge for Thighs and Hamstrings

Start: Stand with one foot back while placing the front foot on a platform or bench that is 6 to 12 inches high. Your front foot should be about 3 feet from your back foot, with both feet about hip-width apart. Make sure your knee is aligned over your ankle; to accomplish this, move your front knee out over your second toe.

Action: Bend your front knee and lower your hips until your front thigh is nearly parallel to the floor. Pause, then extend back up to the starting position by straightening your knee. Repeat the exercise for 12 to 15 repetitions. Repeat on the opposite leg.

Tennis champion Martina Navratilova is AARP's fitness ambassador.

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