Assisted Squat
(A) Stand in front of door with feet wider than shoulders and hold onto a towel wrapped around the doorknob.. (B) Using towel for stability, bend knees and, keeping weight in the heels, lower butt until it's parallel to floor (or as low as you can). Keep abs in and make sure you can see your toes.

One Legged Deadlift
Prop one foot on a chair (easier) or ball (or stand on one foot) and hold weights in front of thighs. Keeping back flat and shoulders back, tip from the hips and lower weights to mid-shin. Squeeze butt and hamstrings to raise body back to start.

Front Lunge
Holding light or no weights (if your advanced, use heavier weights) take a giant step forward with right leg and lower into lunge position and keeping abs in, knee behind toe and knees at 90 degree angles. Push through the front heel to raise back up and repeat all reps on right leg then switch to other leg. If this is too difficult, do static lunges or step back into a reverse lunge. Use a chair for balance if needed.

Butt Lift and Balance
On hands and knees, extend right leg straight out behind you with toes resting on floor. Squeeze butt to lift leg to hip level. Hold this position and slowly lift left arm (not shown) to shoulder height, using abs to keep you upright. Hold for 2 counts, squeezing glutes and lower. Repeat on right leg and switch to other leg.

Inner Thigh
Lie on left side with hips stacked. Take right leg in front of you, toes resting on floor and knee bent to about 90 degrees. Using your hand for balance, squeeze the left leg up, pulling inner thighs of both legs together. Keep your leg straight, foot flexed and heel, knee and hip in alignment. Try not to press on your right foot as you lift your left leg. Repeat all reps and switch sides.
Source(s):
http://exercise.about.com/cs/exerciseworkouts/l/bllowerbody2.htm

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Assisted Squat
(A) Stand in front of door with feet wider than shoulders and hold onto a towel wrapped around the doorknob.. (B) Using towel for stability, bend knees and, keeping weight in the heels, lower butt until it's parallel to floor (or as low as you can). Keep abs in and make sure you can see your toes.

http://z.about.com/d/exercise/1/0/E/B/assistedsquat_small.jpg

One Legged Deadlift
Prop one foot on a chair (easier) or ball (or stand on one foot) and hold weights in front of thighs. Keeping back flat and shoulders back, tip from the hips and lower weights to mid-shin. Squeeze butt and hamstrings to raise body back to start.

http://z.about.com/d/exercise/1/0/P/9/Ball-deadlift.gif

Front Lunge
Holding light or no weights (if your advanced, use heavier weights) take a giant step forward with right leg and lower into lunge position and keeping abs in, knee behind toe and knees at 90 degree angles. Push through the front heel to raise back up and repeat all reps on right leg then switch to other leg. If this is too difficult, do static lunges or step back into a reverse lunge. Use a chair for balance if needed.

http://z.about.com/d/exercise/1/0/N/C/assistedlunge2_small.jpg

Butt Lift and Balance
On hands and knees, extend right leg straight out behind you with toes resting on floor. Squeeze butt to lift leg to hip level. Hold this position and slowly lift left arm (not shown) to shoulder height, using abs to keep you upright. Hold for 2 counts, squeezing glutes and lower. Repeat on right leg and switch to other leg.

http://z.about.com/d/exercise/1/0/c/6/butt-lift-up.gif

Inner Thigh
Lie on left side with hips stacked. Take right leg in front of you, toes resting on floor and knee bent to about 90 degrees. Using your hand for balance, squeeze the left leg up, pulling inner thighs of both legs together. Keep your leg straight, foot flexed and heel, knee and hip in alignment. Try not to press on your right foot as you lift your left leg. Repeat all reps and switch sides.

http://z.about.com/d/exercise/1/0/X/6/inner-thigh-up_small.gif

Lunges came out on top in targeting the gluteus medius and, to a lesser extent, the gluteus maximus and the hamstrings. There are so many versions of lunges, you're certain to find one you can tolerate, if not fall in love with. This drop-knee version is the most basic lunge and, surprisingly, one of the harder versions. Here's how to do it:

Stand in a split stance, with feet about 3 feet apart. You want both knees to be at about 90-degree angles at the bottom of the movement, so adjust accordingly.

Hold weights in each hand (or place a barbell behind the neck) for added intensity.

Bend the knees and lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot.
Keep the torso straight and abs in as you push through the front heel and back to starting position.

Don't lock the knees at the top of the movement. Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals.

http://z.about.com/d/exercise/1/5/j/j/lunge.jpg

**Lower Body Circuit Blast**

*Begin with a warm up of light cardio.
*Perform each exercise one after another with little or no rest
*Beginners, perform 1 set of 12-16 reps of each exercise, one right after the other, for one circuit.
*Int/Adv, perform 1 set of 10-16 reps of each exercise, one after the other, for 2-3 circuits.
*Use enough weight so that you can ONLY complete the desired number of reps

Deadlift: Stand with feet hip-width apart, knees slightly bent. With back flat, shoulders back and abs in, tip from the hips and lower upper body as far as your flexibility allows. Raise up, squeezing your glutes. Keep the bar or weight close to legs throughout the movement. Can be done with barbell or dumbbells. Targets: glutes, hams and lower back.

http://z.about.com/d/exercise/1/0/M/L/deadlift_small.jpg

One-Legged Deadlift: Step left foot back and rest lightly on the toe for balance as you tip from the hips with a flat back. Lower the weights as far as you can without rounding the back and push back to start. Repeat for all reps and switch sides. Targets: glutes, hams and lower back.

http://exercise.about.com/od/lowerbodyworkouts/ss/deadlifts_2.htm

Squat: Stand with feet hip-width apart, feet a few feet in front of the Smith bar. Lean back and set bar on shoulders keeping abs in. Bend knees as though sitting in a chair (stop at 90 degrees), keeping back straight, abs in. Keep knees behind toes. Targets: glutes, quads, hams and calves.

http://z.about.com/d/exercise/1/0/R/Z/squatdbs_small.jpg

Plie Squat: Hold weights above shoulders or on upper thighs and stand with feet wider than shoulders, toes at 45 degree angles. Keeping knees in line with toes, slowly lower into a squat. Back straight, abs in, knees behind toes. Targets: quads, glutes, hams and inner thighs.

http://z.about.com/d/exercise/1/0/w/M/pliesquat_small.jpg

Lunge on the ball: Place one foot on top of a ball behind you (do not use the ball if you're not comfortable with this move!) and bend knees and lower into lunge position, keeping body erect and abs in. Make sure the front knee stays behind the toe. Push through the front heel, squeeze butt and slowly lift up to starting position. Hold onto a wall for balance if needed. Targets: hams, glutes, quads and hip flexors.

http://z.about.com/d/exercise/1/0/D/B/Ball-lunge_small.gif

Hamstring Rolls: Using exercise ball, place heels or calves on ball and slowly lift butt up, tightening the abs, body in a straight line from shoulders to feet. Squeeze back of legs and roll ball towards butt, keeping abs tight and torso in a straight line (don't sag). Targets: abdominals, back, hamstrings and calves.

http://z.about.com/d/exercise/1/0/O/Z/hamroll_small.jpg
Source(s):
http://exercise.about.com/cs/exerciseworkouts/l/bllowerbody2.htm
http://exercise.about.com/od/exerciseworkouts/ss/bestbuttexercis_3.htm
http://exercise.about.com/cs/weightlifting/l/bllowerbody.htm

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Squats. Squat thrusts. How highs. Butt Lift. Lunges. That thing they make you do for any sport where you have to sit on the wall.

If you have a pair of dumbels hold on to them and do all of those exercises in circuit. If you have a stable platform, box jumps are also good.
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Squat

Prime Movers/Muscle worked: Quadriceps (the muscles on the front of the upper leg), Hamstrings ( the muscles on the back of the upper leg), Gluteals, Hip Flexors, and Calf muscles.

Machine: Squat Rack

Beginning Position:

* Begin by placing the straight bar on the rack just below shoulder level
* Once the proper weights have been added, be sure to put a collar on each side of the bar to hold weights in place
* Step under the bar, making sure it rests on the area just below the base of your neck and between the shoulders (find the most comfortable spot)
* Place your hands around the bar on either side of your shoulders in a position that feels comfortable to you
* Place one foot in front of your upper body and one behind before lifting the bar of of the rack
* Once the bar has been removed, position your feet so they are shoulder-width apart
* Toes should point in the same direction as your knees
* The upper body should be straight and erect with head facing forward
* Abdominals should be slightly contracted to assist in keeping the back straight

Lunge

Prime Movers/Muscles Worked: Quadriceps (the muscles on the front of the upper leg), Hamstrings ( the muscles on the back of the upper leg), Gluteals, Hip Flexors, and Calf muscles.

Machine: None Required, Can be done with body weight or hand-held weights

Beginning Position:

* Feet shoulder width apart with toes pointing forward
* Upper body erect, head facing forward with arms down at the side

Downward Movement Phase:

* With the right foot take a large step forward while keeping the left foot in place
* The right foot should be placed far enough forward that the knee does not pass over the front of the foot during this exercise
* Once the right foot is firmly on the floor lower the upper body by bending at the right knee (3-4 count) until the upper leg is parallel to the floor
* While bending at the right knee the left foot remains in place by shifting your weight to the left toes
* The left knee should bend slightly to assist in lowering the body but should not touch the floor

Upward Movement Phase:

* Push with the right foot into the floor in an upward and backward direction (3-4 count) in order to raise the body into an erect posture
* Be careful to maintain a smooth, controlled movement while returning to the starting position to avoid losing your balance

You are now in the beginning phase and can repeat the movement with the left foot forward
Source(s):
http://www2.gsu.edu/~wwwfit/lowerbod.html

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Jackie Warner's Workout One-On-One Training DVD has three 20 minute workouts including Upper Body, Core, and Lower Body.

The lower body workout targets every area of your lower body and in various ways. What is great about this DVD is that she never repeats the same set of exercises in a workout so you won't become bored. HIGHLY RECOMMENDED and it's only $7.
http://www.amazon.com/Workout-One-One-Training-Jackie/dp/B0015D20FY/ref=pd_bbs_sr_1?ie=UTF8&s=dvd&qid=1231479834&sr=8-1
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