A lunge performed using a step to build single-leg strength and control. Lowering under control with the knee tracking over the foot loads the quads and glutes. A foundation lower-limb strengthening exercise.

A squat performed on a Bosu or wobble surface to challenge balance and control. Managing the unstable base recruits the stabilising muscles around the ankle and knee while strengthening the legs. A progression that adds a balance element to the basic squat.

A lunge performed with a foot on a Bosu or other unstable surface to add a balance challenge. Controlling the wobble while lunging builds single-leg strength alongside ankle and knee stability. A mid-stage exercise combining strength with balance training.

A bodyweight or loaded squat.

A forward or static lunge.

A quad set on one leg while raising the other (straight-leg raise).

A functional rise from sitting to standing.

A sit-to-stand with one foot forward to load each leg more.

A step-up onto a high step for greater range and load.

A crossing lunge that loads the glutes and inner thigh.

The classic barbell squat with the bar across the upper back.

A deadlift using a hex (trap) bar, which is often easier on the lower back.

A guided back squat using the Smith machine.

A machine-based pressing movement for the legs.

A single-leg leg-press to build unilateral lower-limb strength.

An isolated single-leg quads extension.

A quad-setting exercise combined with lifting the other leg.

A progressed static quads drill adding an opposite-leg lift for added challenge.

Training full knee straightening in standing.

Strengthening the last few degrees of knee extension in lying.

A static quads contraction with the knee held in position.

A self-mobilisation to improve knee bend using gentle over-pressure.

A loaded knee extension to strengthen the quadriceps through range.

A squat holding a single weight at the chest, encouraging good depth and posture.

A controlled single-leg lower off a step to build knee control.

A gentle way to regain knee bend using gravity to help the movement.

A split-stance squat under a barbell for heavier single-leg loading.

A stationary split-stance squat with dumbbells to build single-leg strength.

A backward lunge under a barbell for heavier single-leg loading.

A backward-stepping lunge with dumbbells to load each leg with good control.

A maximal horizontal jump for developing lower-limb power and landing control.

An explosive split-stance jump alternating legs to build single-leg power.

A front-loaded squat to a box for controlled depth and an upright trunk.

A back squat to a box that controls depth and teaches a confident sit-back.

A barbell squat with the load racked at the front to load the quads and trunk upright.