You can easily use a bench to perform some leg and glutes exercises at home to get these big muscles moving.
Pick one foot, press through the heel as you step onto the bench. Bringing the other foot up to stand on the bench. Return to the starting position by stepping down with one foot first followed by the other foot. Grab a dumbbell in each hand with your arms fully extended at your sides and palms facing inward to increase the difficulty level.
Muscle worked: Glutes and hamstring
Extend your arms for balance. Roll your shoulder blades back and keep your back straight. Raise the non-supporting foot from the floor and lower your hip to lightly touch the bench and stand back up.
Muscle Worked: Quadriceps, hamstrings, glutes
Hold on to the bench with your hands, keep your back straight. Push yourself off the ground and jump from one side of the bench to the other side. Soft land with bent knees and keep the feet as close as possible.
Muscle Worked: Quadriceps, hamstrings, abductors, glutes
Bulgarian Split Squat
As a single-leg, unilateral squat, the exercise places a greater focus on the quadriceps than the other body muscles.
Keep your feet hip-width apart, pick up a foot and place it on the bench. Lower hip toward the bench so that your rear knee comes close to the floor. Pause and drive through your front heel to return to the starting position. If you find the exercise too easy, grab a dumbbell in each hand with your arms fully extended at your sides and palms facing inward to increase the difficulty level.
Muscle Worked: thigh and glutes