Standing straight with hands on hips, plant one leg backward so that your knee touches the ground, while your other leg bends downward to form a 90-degree angle. Alternate leg positions until you complete your set.
Standing with feet shoulder-width apart, bend at the knees (keeping your back straight) and lower yourself until you are bent 90 degrees to the floor. Next, push into the floor to come to an upright position.
This is essentially where you perform the bodyweight squat, but with weights. You do them with dumbells in each hand (most commonly held by your side) or place a barbell behind your neck, resting on your shoulders (be sure to keep the barbell secure with your hands).
Standing straight with feet shoulder-width apart and dumbells in each hand, take one step forward with your left leg, planting your left foot and dropping your right knee to the ground so your left leg is forming a 90-degree angle. Push back off with your left leg so that your body straightens out, going back into its original position. Alternate legs repeatedly.
Standing straight with hands on hips, move your right foot out to the side of you and bend downward (so your knee is bending roughly 90 degrees to the ground), but always keeping your left foot in place. Move yourself back into a straight position so that your feet are together and you are standing upright. Do the same toward the left side. You can also perform this exercise with dumbells in hand when you're ready to increase the degree of difficulty.
Standing upright with hands on hips, lift your heels off the floor using your calf muscles. Your weight should be supported by the balls of your feet. Then lower yourself down to complete the repetition. You can also perform this exercise with dumbells in your hands to add resistance, or perform it on a calf-raising machine.
This is a powerful variation of the squat, adding an intense cardio component. Bend into a squat position (without weights). When you come up from your squat, jump straight into the air. When you land, immediately go back into a squat position and repeat until you complete your desired number of repetitions.
Bend into your knees with your hands together in front of you. From here, with your toes and knees facing forward, jump to the right side. Land with your knees slightly bent on the other side.
Using an elevated platform, wooden box or stair, place one foot up on the elevated surface and "step up" with the second foot so you are standing upright on the elevated surface. Then step back down, one foot at a time, to complete a repetition. You can perform this exercise for a set number of repetitions or for a set amount of time (at a slow, medium or quick pace). You can also try this exercise with weights (dumbells or barbells) for added resistance.