30 squats
10seconds break
30 glute bridge
10seconds break
In a set of 30 do it 3times.

squats are the king because they are simple the most challenging leg movement ypu can do, especially when loaded appropriately.
They work all the lower body musculature(counting glutes) and have been shown spike muscle bulding hormone release. Infact wr even know that squatting before doing curls has been shown significantly improve arm strength.


Glute bridge
You should feel the burn in your glutes and your hamstrings if you are doing it correctly. The bridge is also great for improving hip mobility and strengthening your lower back.