Air, side step, sumo, leap, and weighted squats are all options. Holding a big detergent container with the lid on tight might provide resistance to your squats.
Front, rear, and side-to-side lunges work the main lower body muscles. Increase your heart rate with jump lunges for advanced moves.
This bodyweight exercise warms up the glutes and other muscles before adding range of motion or weights. Use resistance bands to improve a glute bridge and activate your core.
Find a sturdy box or bench for low-impact step ups. This technique improves balance, stability, and strength. Weights or detergent bottles on each side of the body provide resistance.
Practice with your bodyweight, then add weight for more gluteal engagement. Focus on timing! Lower down on a leisurely three-count, then clench your glutes as you rise up on a one-count.
Turoff believes this good, easy workout engages glutes, hamstrings, and quads. The 1:1 method involves working for 30 seconds, resting for 30, then repeating 3-4 times till you feel the burn.