How do you strengthen your quadriceps?
916251
Squats and leg extensions
608429
There are two things I diod to help that. 1 use the parachute run method. They have small parachutes that you run against that help to improve leg strength. 2nd weighted shoes, really do make you build leg muscles. And most important spend time in the weight room.
782421
A couple of good ways--jump rope, or use bench press bar with moderate amount of weight  on shoulders behind back of head, and go up and down on tip toes to strengthen calf muscles.  Also, running backwards uphill strengthens the calf muscles.
956758
Do squats, and forget the high reps, you want strong powerful quads so you can be a monster at your postion. 4-6 reps for squats\ndeadlifts\nshrugs\ndo these with your regular workout and you'll gain alot better and powerful, explosive muscles.\nAll these are to be done heavy
649491
For speed, do calf raises. All you need to do is stand on stairs with your heels dangling off the edge. Do 3 sets, starting at 25 a set and working your way to 50. This will also improve your quickness and jumping. \n\nFor balance, try doing squats and situps. Situps will improve your core strength and help stabilize you.\n\nFor hand eye coordination practice playing catch.\n\nAnother fun way to do all of these at once is to play tennis. Even without a partner, hitting against a wall will improve all three areas.\n\nGood luck.
600402
It depends which muscles are stiff there are a number of lower body stretches available. Make sure you isolate the correct part of the muscle that is stiff. I have provided a link of lower body stretches for you review, hope these help:\n\nhttp://www.bodybuilding.com/fun/stretches.php?MainMuscle=Quadriceps&Equip=\n\nThese are selected for the quadraceps. \n\nGood luck!
965547
quadriceps, hamstrings and abs
977910
well, a combination of things. 1st you must go to the work out and get more arm and leg muscle, 2nd build endurance and 3rd strenghten/ stretching of the psoads\nwork on strong and lean muscles in arms and legs\nrun long distance and as your doing it sprint then jog sprint jog (called fartliks)\nand stretch your psoads which are muscles that allow you to make you legs move quicker which makes turn over faster. Turn over is the action where your legs go back and forth. to strengthen psoads do high knees and karaoke and field sprints.
27263
Increase the weigth in your exercises and you will gain muscle.
865319
to get a higher vert you can do calf raises and squats
961714
Remember, your butt is just a group of 3 muscles (gluteous maximus/medius/minimus - I'm not making this up as silly as they sound). Like any muscles you can overload them and they will bulk up. the best exercises are ones that force you to move your thigh backwards (ie. not leg curls or reverse leg curls - these exercise focus on the quadriceps and hamstring muscles. Try sitting on you hands and knees and lifting you leg up and down. Depending on your legs strength you can add ankle weights or resistance bands to increase the demands on your butt muscles. Just like any other routine it will take time butt you will get a stronger, more defined butt.
1014835
Plie squats are good.  Also leg lifts.  Lay on your side with your legs out straight.  Cross the top leg over with your foot flat on the floor by your knee.  Lift the bottom leg toward the crossed over leg.  You can add a weight on your thigh for more resistance.
200463
make sure your are properly hydrated.\n\nSometimes extra potassium can help (bananas).\n\nDepending on which leg muscle it is, would determine what kind of stretch.
574723
You have to alternate days dude.  Try upper body Tuesday Thursday and Saturday(you want those guns pumped for Saturday night). \nStart every workout session with a killer warm up followed by stretching. 20 minutes on the step mill will do it.\nlunges will get your quads. Try taking a spinning class.  Many hotties and a good workout. Follow the guys in the gym they will show you a lot of stuff.  also check on line at Men's Health, they have some good workouts there.
132709
1) Exercise. like yoga or swimming or biking. etc.\n2) Lie down, and move your leg in circular motions like you are on a bike. So, this way you dont' actually have to exercise and bike outside. and you dont have to buy a bike. =D\n3) in the morning, squat down and shoot up. and repeat teh exercise very fast. It helps tighten the thighs and the butt. \nGOOD LUCK!
764956
Endurance exercise can help improve both speed and strength. Do each of the follow for minute and march in place for a minute keeping the knees lifted inbetween each move.\n\nPretend Jump Shot - lead with the left foot first and then the next minute lead with the right\n\nShuffle back and forth three steps to each side and stay low like you are almost squatting\n\nQuick Feet - the legs wide run in place as fast as you can while staying lower in a squat-like position\n\nJump Rope\n\nLateral Leaps - pick up the right leg leap to the right and then back to the left\n\nTire Jumps - leading with the right foot step forward like you are stepping into a tire and then bring the left foot forward, right foot back and left foot back. be sure to really pick up the feet (remember up over the tire) and pick up the pace to a run and than switch the next minute so your left foot is leading
352469
Try squats and lunges. They make the muscles stronger nad tighten and lift the butt Also weight lifting makes the legs thick as well and is probably the better way to go. However, be sure not to lift too much- this can ruin your knees. Work your way up with weight, it's never a good idea to lift a whole lot, especially if your muscles were not previously trained (like if you used to work out and had to stop for some reason).