Bodyweight Squats
Stand with feet shoulder-width apart. Lower your body as if sitting back into a chair, ensuring knees stay behind toes. Push through heels to stand up.
Reverse Lunges
Start standing, then step back with one leg into a lunge, ensuring both knees are at 90-degree angles.
Glute Bridges
Lie on your back with knees bent and feet flat. Lift hips until your body forms a straight line from shoulders to knees. Squeeze glutes at the top.
Lateral Lunges
Stand with feet together, then step wide to the side and bend one knee, keeping the other leg straight. Push off to return to the start and switch sides.
Single-Leg Calf Raises
Stand on one leg, lift the other slightly off the ground. Rise onto your toes as high as possible, then lower back down.
Donkey Kicks
Start on hands and knees. Lift one knee off the ground and kick heel toward ceiling, keeping knee bent.
Wall Sit
Lean against a wall with knees bent at a 90-degree angle. Hold this position, keeping back against the wall and thighs parallel to the floor.
High Knees
Stand with feet hip-width apart. Alternate lifting knees to hip height as quickly as possible, as if running in place.