Source: workoutlabs.com
1. Split squats
Standing with one foot forward and one back, flex your front knee and bend your rear knee until it touches the ground. Return to your original position and repeat with the opposite leg in front.
Source: workoutlabs.com
2. Calf raises
While standing on the edge of a step so your heels are hanging over the edge, lift your heels as if you’re tip-toeing. Keep your calves raised for a few seconds and lower to original position.
Source: workoutlabs.com
3. Lying leg curls
Lie face down on bench and place calves under the lever; flex knees to lift lever slowly and lower again to original position. Make sure to keep your torso flat on the bench.
Source: workoutlabs.com
4. Dumbbell step ups
Stand facing forward and hold dumbbells by your side; alternatively, lift a barbell to shoulder level. Step your left leg up onto the bench, followed by your right leg; step down with your right followed by your left. Repeat alternating with different ‘first’ legs.
Source: workoutlabs.com
5. Side lunges
Begin by standing facing forward, and step slightly forward and to the right with your right leg, bending the knee. Repeat alternating with left leg.
Source: workoutlabs.com
6. Wall sits
Stand leaning against a wall, and slide your torso down while bending your knees into a sitting position with knees at 90 degrees. Hold for 30 seconds and return slowly to original position.
Source: workoutlabs.com
7. Wide squats
Place your feet more than shoulder width apart and facing slightly outwards. Bend your knees and sink into a wide squat, and hold for 15 seconds before returning to standing position.
Source: workoutlabs.com
8. Leg curls
Sitting with your knees bent and back against the support, place your shins under the lever and slowly lift the lever by straightening the bent knees. Return to original position and repeat.
Source: workoutlabs.com
9. Jumping squats
With your hands behind your head, stand facing forward with feet shoulder width apart. Bend your knees to a squat position and jump as high up as possible; upon landing, go straight back into the squat and repeat.
Source: workoutlabs.com
10. Barbell deadlift
Place a barbell in front of you, with the bar above your feet. Squat down and grab the barbell with both hands, and lift by straightening knees and hips, returning to original standing position.