Buttocks and hamstrings

Quarter dips

Stand with one foot six to 12 inches in front of the other; shift most of body weight onto back leg. Lightly rest toes of front leg on floor with knee slightly bent. Keep torso steady, and slowly lower into a squat with back leg until thigh is almost parallel to the ground, making sure knee does not extend past toes. Keep only toes of front leg on the floor. Hold for a second or two, then rise back to starting position. Perform all reps before switching legs to equal one set.

Challenge yourself: Hold a five- to 10-pound dumbbell in front of body with both hands at hip level, then slightly raise the dumbbell in front of body to chest height as you squat to add resistance and an arm challenge.