- Squat pulses: bend down into a low squat position keeping your knees behind your toes and your weight in the heels. Bounce up and down in a squat hold by bringing your hips up about 5 inches and then returning to the low squat position. Repeat this as quickly as possible.
- Bulgarian Split Squat: Stand with one foot on a chair behind you and the other leg out in front 2-3 feet. Bend down so that your front knee reaches about a 90 degree angle, making sure your knee does not go past your toes. Stand straight back up and repeat on the same leg for a full set, then switch legs.
- Chair Leg Lifts: Sit back in a chair with legs out straight in front and a weight clasped between your feet. Lift your legs up as high as you can then bring back down.
- Curtsey Lunges: This is like a regular back lunge except when you step back you want that leg to go at an angle towards the opposite side of your body behind you (i.e. the way you would do a curtsey).
- Seated Leg lifts: Sit on the ground with one knee bent, foot on the floor, the other leg straight, hands behind you. Raise the straight leg as high as you can and then lower it to about 2 inches above the ground. Then take that leg and, keeping it parallel to the floor, move it sideways away from your body then back to the starting position. Do a full set on one leg then switch to the other leg.
- Kneeling Leg Lifts: Start on your hands and knees with one leg extended straight back behind you. Lift that leg up as high as you can, squeezing with your glutes, then lower it back down. You should feel this exercise in the back of your leg and butt.
- Side Double Leg Lifts: Lying on your side, lift both legs off the ground together as high as you can then returning them back to the ground. Switch sides after one set.