#3 Dumbbell Lunge
Dumbbell lunges are great for strengthening the quads and glutes.
Standing with a dumbbell in each hand, take a large step forward with a 90-degree bend in your knee (make sure that the knee stays even with the toes). Your back leg should bend as well, with your knee almost touching the floor. Push through the front leg to return to standing.
#4 One-Legged Dumbbell Calf Raises
This exercise targets the muscles in your calf, specifically.
Hold a dumbbell in the hand opposite the leg you wish to work. Stand at the edge of a low step, bench, or block, balanced on the ball of one foot (if this is too hard, feel free to balance your non-weighted hand on a wall or other stable object).
Lower your heel as far as you can, hold for a moment, and then lift up onto your toes. Repeat and switch legs.
