Increase speed for increased difficulty. Squats Works glutes, hamstrings, quadriceps 1. Stand with feet slighty wider than shoulder width. Squat down until knees are 90 degrees. Make sure not to extend the knee past the feet.
Beginners can use a ball against the wall for support.
Add weights for increased difficulty. Donkey kicks Works abdominals, glutes, hamstrings 1. While on all fours, raise one knee and bring it to chest. Extend leg back and out as far as possible. Repeat 15-30 times for three sets.