Forward/ Backward Lunge

Sets: 3 | Reps: 12 per side

WHAT IT HITS:  Quads, glutes, abs, hip adductors and abductors

WHY IT WORKS: Excellent exercises for thighs, lunges also help sculpt your buttocks and calf muscles.


1. Stand upright with feet together.

2. Step forward with your right leg. Bend both knees until your back knee is almost touching the floor. (Don’t let your forward knee go in front of your toes.)

3. Push off your right heel to bring the right leg back and step backwards. Bend both knees until back knee is almost touching the floor. (Again making sure your forward knee does not go past your toes.)

4. Come back to starting position and repeat.

Photo credit: Nikki Fogden-Moore