Stand with your feet shoulder-width apart and lower your hips as if you're sitting back into a chair. Keep your chest up, knees aligned with your toes, and push through your heels to return to the starting position. Repeat for a designated number of repetitions.
Step forward with one foot and lower your body until both knees are bent at a 90-degree angle. Push through your front heel to return to the starting position. Alternate legs and repeat for a designated number of repetitions.
Stand with your feet hip-width apart, holding a barbell or dumbbells in front of your thighs. Hinge at your hips, maintaining a straight back, and lower the weight toward the ground. Engage your glutes and hamstrings to return to the starting position.
Use a bench or step, placing one foot on top and pushing through your heel to lift your body up. Lower yourself back down and repeat with the opposite leg. Alternate legs and repeat for a designated number of repetitions.
Lie on your back with knees bent and feet flat on the ground. Lift your hips off the ground, squeezing your glutes at the top. Lower back down and repeat for a designated number of repetitions.
Position your feet hip-width apart on the leg press machine's platform. Push the platform away from your body by extending your knees and hips. Slowly return to the starting position and repeat for a designated number of repetitions.
Stand on the edge of a step or raised surface, allowing your heels to hang off. Rise up onto your toes, lifting your heels as high as possible. Lower back down and repeat for a designated number of repetitions.
Take a wide step to the side, bending the knee of the stepping leg while keeping the other leg straight. Push off with the stepping leg to return to the starting position. Alternate sides and repeat for a designated number of repetitions.
Stand facing away from a bench or step, resting the top of one foot on it. Lower your body into a lunge position, keeping your front knee aligned with your toes. Push through your front heel to return to the starting position. Switch legs and repeat for a designated number of repetitions.
Begin in a squat position and jump explosively, reaching your arms overhead. Land softly back into the squat position and repeat for a designated number of repetitions.