Wall Sit – 30-60 Seconds & Glute Bridges – 3 Sets of 10 Reps
If you want to build muscles in the anterior portion of your leg, such as the quad muscles, Wall sit is the best for you. Place your back against a wall, and ensure your feet are flat on the floor. Gradually move down to a seated position. During this process, your back must always be against a wall. You can also put your hands on your knees and stay in that position. You can maintain the position for 30 or 60 seconds.
From The name you can tell that glute Bridges is an exercise that helps build the gluteus maximus [1]. You will sit on a mat or on the floor. Lift your heels close to your butt. Lie down with your back facing the ground. Stretch your arms to the side. Gently raise your pelvis while keeping a firm core. Your back must be straight at all times. Stay in that position for a while, then go back down. You can repeat the routine.