For this exercise, you have the option of using weights for an added weight. You can do it either at the gym or at home. If you prefer to do them at home, either purchase free weights or use item like water bottles or soup cans.

This exercise works your gluteus maximus, commonly called glutes, which are your butt muscles, and your quadriceps, commonly called quads, which are the muscles on the front side of your thighs.c 

1. Stand with your feet shoulder-width apart. Take a step forward with your right foot, hands on your hips.
2. Bend your knees, lowering your left knee so that it hovers just above the ground and your right knee form a right angle. Make sure your right knee does not come extend over your right foot.
3. Straighten both legs without locking your knee at the top to complete one rep. Repeat 15-20 times before switching legs and performing the same motion with your left leg in front.
4. Do three sets on each leg.