Squat
1. Stand with your feet as wide as your hips, your weight slightly back on your heels, and place your hands on your hips. Pull your abdominals in, stand up tall with square shoulders and a lifted chest.

2. Sit back and down, as if you're sitting into a chair directly behind you. Lower as far as you can without leaning your upper body more than a few inches forward (this depends on your flexibility and your build). If you can bend your knees far enough that your thighs are parallel to the floor, don't go any further than that, and don't allow your knees to travel out in front of your toes. Once you feel your upper body fold forward over your thighs, straighten your legs and stand back up. Take care not to lock your knees at the top of the movement.

Glute Press
1. Kneel on your elbows and knees on top of a thick towel, with your knees directly under your hips and your elbows under your shoulders. Clasp your hands together or turn your palms toward the floor. Flex your right foot so that it is perpendicular to the floor. Tilt your chin slightly toward your chest, and pull your abdominals in so that your back doesn't sag toward the floor.

2. Keeping your knee bent, lift your right leg and raise your knee to hip level. Then slowly lower your leg back down. Between repetitions, your knee should almost, but not quite, touch the floor. Complete all the repetitions with one leg before switching sides.

Quadriceps (front of thighs)

Alternate Lunges
1. Stand with your feet as wide as your hips, your weight back a little on your heels, and place your hands on your hips. Pull your abdominals in, stand up tall with square shoulders and a lifted chest.

2. Lift your right toe slightly, and leading with your right heel, step your right foot forward about a stride's length, as if you're trying to step over a crack on the sidewalk. As your foot touches the floor, bend both knees until your right thigh is parallel to the floor and your left thigh is perpendicular to it. Your left heel will lift up off the floor. Press off the ball of your foot, and step back to the standing position.

3. Do the next repetition with your left leg and continue alternating legs until you have completed the set.

Straight Leg Raise
1. Roll up a bath towel. Sit on the floor and lean against a wall with your legs straight out in front of you. (Or, bend the non-working knee into your chest if that's more comfortable.) Place the towel underneath the well of your right knee.

2. Squeeze your quadriceps tightly and press down on the towel. Hold for five slow counts, relax, and repeat until you complete the set. Then switch legs.

Stationary Lunge
1. Stand tall with your legs straddled about a stride's length apart.

2. Bend both knees until your front thigh is parallel to the floor and your back leg is perpendicular to it, with your back knee hovering just above the floor. Stand back up to the start taking care not to lock your knees or overarch your back. Complete all reps before switching legs.