A gym-machine staple for quads and glutes. Here's how to hit the same muscles without one.
Back foot up on a bench, front foot forward. Lower until your back knee nearly touches the floor, then drive up through the front foot.
Hold one dumbbell or kettlebell at your chest and sit down between your heels with your chest tall.
Stand on a long loop band with it over your shoulders and squat as usual. Tension builds at the top, where bodyweight gets easy.
Step onto a sturdy box or bench and drive through the front heel. Hold dumbbells when it gets easy.
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General fitness information, not medical advice. If you're new to an exercise or have an injury, check your form with a qualified trainer.