Re: Leg (upper and lower) workout tips?
Squats are #1 -- as the above poster say, correct form is essential. Depth (of knee bend) is as important as # of pounds, so no need to overdo the weight until you have the flexibility sufficient to do a proper squat.
Other helpful exercises: deadlifts, lunges, step-ups. Lunges you can do across a room, or just back and forth in the same place. You can gradually increase the amount of weight you hold, you can do backward lunges and forward lunges or diagonal lunges, just make sure your knee is in line with your foot. Step-ups, hold a heavy weight and step on a bench with one foot, then down with the same foot, move fast.