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Bleacher Squats
This is another one-leg squat and will get you used to balancing on one leg. To do Bleacher squats, balance on your left foot and place the top of your right foot on top of a bench that is approximately knee high. Make sure your left foot stays in close to the same space and doesn't wander back and forth over your toes. Drop back towards the bench and make sure you relax your right quad.
To make sure your back stays upright, place your hands on your thighs. Go to parallel and come up about 90% of where you started. This will keep your quads under constant tension. Shoot for as many reps as you can, then change legs.
There are several other varieties of squats: hack squats, front squats, Jefferson squats, box squats, belt squats and others too numerous to mention. If you would like to try them, research, get the proper form and give them a try.
Points to Ponder
Never work legs more than twice a week.
Don't focus on how much you can do, or how often you can do it. Instead, concentrate on doing the exercise well.
Use full range reps to the greatest extent you can. This keeps the stress on the muscle.
If you are using a barbell, maintain the bar high on the trapezoid muscle, place your feet shoulder-width apart and turn them slightly outward, and descend in a slow, controlled manner to at least parallel, or somewhat below parallel.
Don't forget to warm up by stretching. Standing with your feet 1 foot apart, reach your hands up over your head and reach your fingertips down to the floor as far as you can without discomfort. Do 3-4 of these. Then, keeping your feet the same distance apart, face forward, twist your torso/upper body to the left and then back to the right. These stretches help loosen/relax all your muscles. Static stretching at the end of a squat session is also recommended.
Finally, pay attention to your breathing. Take a deep breath as you lower yourself and breathe out through your nose (if possible). As you rise, inhale through the nose and allow the belly to expand for the first part of the breath, then let the chest take over at the end. This deep breathing helps the parasympathetic nervous system, which has a calming effect and helps us balance our energy.
