1. Squats
Stand straight, legs slightly wider than shoulders, arms extended forward parallel to the floor, socks turned outward. Tighten the gluteal muscles. Keeping your feet on the floor, sit down as low as possible. Hold this position for 2 seconds, then return to the starting position. Having done 20 squats, on the last one, linger in the lower position for 20 seconds, make short pulsating up and down movements.

2. Touch
Stand straight, feet shoulder-width apart, toes look straight. Squat until your knees are bent at a right angle. Take a deep lunge back with your left foot, touch the floor or right thigh with your right hand. Raise your left hand up in front of your face, palm looks outward. Return to the starting position and repeat all over again, now lunge with your right foot, and touch the floor with your left hand.

3. Jump lunges
Lunge forward with your left foot, the knee should be bent at a 90-degree angle and directly above the ankle. The right knee is directed to the floor. Stand up with a jump, pushing off the floor with both feet. Change legs while jumping. Continue to do the exercise, each time changing legs.

4. Squat on one leg, with a towel
Starting position: legs together, socks looking forward, arms at the sides of the body. The right foot rests on a small rolled towel. Shift your weight onto your left foot and bend your knee 45-90 degrees while slowly sliding your right foot along with the towel to the side. Do it by counting to four. Slowly pull your right leg back to a count of four while straightening your left leg. Do the exercise for 30 seconds, then switch legs.

5. Leg Raise Squat Stand in starting position with feet shoulder-width apart, arms at sides of body. Squat down slightly, keeping body weight on heels, then lift straight left leg straight back, hips still pointing forward. At the same time, stretch your arms to the sides. Return to the starting position, change legs.