An exercise to work the whole lower half, with alternative positions to hold the weight to add/reduce difficulty.
Step ups with weights, progressing by varying height step and size of weight.
An exercise that works the posterior chain – back, legs, glutes, made more difficult by destabilising and moving on a Swiss Ball.
Once squats are mastered, incorporate lunges to your workout – shifting the weight from two to one leg adds new challenge and works the legs differently. Lunges can commence with bodyweight and then add weight and a further/alternative progression is walking lunges, withor without weight.
A more dynamic cardio exercise that elevates the heart rate and makes the lower half burn. No equipment required.
On one leg, neutral spine and knees soft. Fold at hips, lowering torso as other leg elevates and reach weights to floor, rise to start and repeat before switching sides.