don't know how i come across you !!!, was just browsing around gym stuff...warm up on the cross trainer for half an hour - then do loads of squats ,and squat lunges. check out with your gym on difrant types of squats -theres loads you can do ..but the most affective i think 4 u is squat lunges -they are barbell across you sholders say 10 kl 4 u, in standing position step forwards and squat down just touching knee to floor and return, then same othere leg.-do 10 each leg forward, then 10 each leg backward- try it without the weight firts . if you get bored of that there's walking lunges same thing just your moving forwards one step at a time and squat one leg. you'll need some space in front of you for that. ask at your gym what iv'e said about this ,they will know and some one should show you,or you tube it. you HAVE to put these in at least 4-5 times a week . you'll feell it !! but they'll work 4 you.. ... G.