All of that but with plates on
Discussion
Heels raised body weight squats to failure is the single most effective lower body workout no one lobbies for.
Legs respond to volume in an insane way in both muscle volume/definition AND injury prevention.
Don't believe me at your own peril.
I've been liking the raised heel squats after discovering knees over toes guy on YouTube. They are helping rehab my knee (meniscus)
The only adjustment I make is to do it to failure once you've come back to some sort of normalcy with the knew post op.
Follow your gut but get there.
The poliquin step he recommends you should also be committed to - also (eventually) to failure.