Perform bodyweight squats by standing with feet shoulder-width apart, lowering your hips as if you're sitting back into a chair, and then rising back up. Aim for 1 minute of continuous squats.
Alternate between forward lunges and reverse lunges for 1 minute. Step forward or backward, bending both knees to lower your body until both knees are at a 90-degree angle, then return to the starting position and switch legs.
Lie on your back with knees bent and feet flat on the floor. Lift your hips toward the ceiling, squeezing your glutes at the top, and lower back down. Perform for 1 minute.
Take a wide stance with toes pointed out, then lower into a squat position. Hold at the bottom for a moment, then rise back up. Repeat for 1 minute.
Step to the side, bending one knee while keeping the other leg straight. Return to the starting position and switch sides. Alternate for 1 minute.
Get on your hands and knees. Lift one leg behind you, keeping the knee bent, and push your foot toward the ceiling. Alternate legs for 1 minute.
Start on your hands and knees. Lift one knee out to the side, keeping the hip bent at a 90-degree angle, then return to the starting position. Alternate sides for 1 minute.
Find a wall and slide your back down until your knees are bent at a 90-degree angle, as if sitting in an invisible chair. Hold this position for 1 minute, engaging your leg muscles.