1. Walking Lunge
This exercise targets the quadriceps, gluteals, calves, and hamstrings. Stand with a dumbbell in each hand, feet hip-width apart, arms down by your sides. Step forward in along step, lowering your back knee to approximately a 90-degree angle while flexing your front knee in the same manner. Without pausing, push off your back foot and bring that leg next to your front leg. Continue walking forward, alternating legs.
2. Side Lunge
This exercise targets the quadriceps, gluteals, hamstrings, and calves. Stand tall with feet shoulder-width apart and holding a dumbbell in each hand; hang your arms down by your sides. Step to the left side with your left foot. Place it on the floor slightly in front of your body and lean into it until your knee is flexed to approximately a 90-degree angle. Use the quadriceps and push yourself back up to an upright stance; then repeat on the right side.
3. Dumbbell Squat
This exercise targets your quadriceps and glutes. There are several ways to perform a squat. We will use dumbbells for this example. Hold a dumbbell in each hand. Your feet should be approximately hip-width apart. If you feel unstable, or the weight feels really heavy, widen your stance. Moving your base of support (your feet) wider than your spine will give you some additional stability. Keep your arms by your sides, your chest lifted, and your spine straight. Slowly lower your body down toward the floor until your thighs are almost parallel to the floor. Hold for just a moment, and then return to the upright position.
4. Single-Leg Squat
This exercise targets your quadriceps and challenges balance. Use a pole, pillar, or wall for additional support. Place one hand against the wall and hold a dumbbell or a kettlebell in the other hand. Stand on one leg with the other leg out in front of your body so your heel is just hovering over the floor. Lower yourself as far as you can ,pause, and return to the start position.