3) Lateral Step-Up
Working muscles: Quads, hamstrings, glutes and core.
Progression: Holding a 10-pound weight, stand next to a two to three foot high bench or box. Step the inside foot up onto the bench. Engaging the core and the glute muscles in the stepping leg, step all the way up, while bringing the outside knee up to a 90-degree angle. Hold there for two seconds then lower down with control.
Repeat 10 to 15 times on each side.