I'm aware of the following exercises, and I'd like more options:
- Bodyweight squats (esp. with a raised heel in the lower position) - seems to put far more effort onto the front tigh muscles, so I don't work my hamstrings that much
- glute ham raise - I'm not strong enough
- raises (lie on floor, one foot on elevated platform, raise lower back)
Are there other alternatives?
As for my training goal: The muscles to the front of my tigh are for more developed and bigger (have been doing muaythai for years), I believe having some more muscle on the back would support my knees better (they sometimes feel weird). Also, when I doe some bw (including deep squats) exercises I want to be somewhat balanced.