I have to admit, I'm not a huge fan of lower body training, mostly because many of the best exercises (e.g. squats and lunges) are also the hardest. One exercise I do like, though it's also difficult, are Step Ups. Step Ups work the muscles of the glutes, hamstrings and quads and you can make them more intense by raising your step or bench height and holding weights. If you have knee problems, you may want to avoid this exercise.
Do it Right: Stand behind a 15-inch platform or step and hold weights if desired. Place the right foot on the step, transfer the weight to the heel and push into the heel to come onto the step. Slowly step back down and repeat all reps on the right leg before switching to the left for about 1-3 sets of 10-16 reps according to your fitness level and goals.
Step ups are very good aerobic exercise as well! I’ve found that my pulse gets close to it’s max when I do these.
Step-ups are great indeed. For higher intensity other than raising your height of your platform and or holding weights is to create a 1:1:3 tempo. Up for 1beat hold for 1 beat and down for 3 or 4 beats.
I do step ups as often as I can to get energized. As an obese person, my step has to be lower and I can’t do it with weights, but when I put on a great CD and make myself step through at least 2 songs, I have more energy and feel much better!