Bodyweight Squats: Stand with feet shoulder-width apart, lower hips back and down, keeping chest up and knees over toes.
Bulgarian Split Squats: Place one foot behind you on a raised surface, lower the back knee towards the ground while keeping the front knee directly above the ankle.
Wall Sit: Sit against a wall with knees bent at a 90-degree angle, holding the position to engage the lower body muscles.
Step-Ups: Use a sturdy surface to step up and down, alternating legs to target the quads, hamstrings, and glutes.
Pistol Squats: Lift one leg off the ground and squat down on the other, challenging balance and strength.
Sumo Squats: Take a wide stance with toes turned out, squat down, and engage inner thighs for an effective variation.
Jump Squats: Add a plyometric element by jumping explosively from the squat position, targeting power and endurance.
Goblet Squats: Hold a weight close to your chest while squatting, engaging the core and promoting good form.