Weighted Lunges

These are good for your quads and your glutes. A great strengthening exercise.

If you want to try without weights to perfect your form, then go for it. You may want a mat or carpet as your knee should really be touching the ground. Use a cushion or don't go quite to the ground if you have knee niggles. Lunges may help build up your muscles to help your knees so persevere! 

Try with a small weight to start - bottle of 2L drink or a can of food and work up. You can use a kettlebell or dumbell if you have these.  Challenge yourself though. 

Aim to do 5 on each leg alternating so 10 in total x 3 - 5 times in a session