Front and Reverse Lunge

One way to add variation and intensity to a traditional lunge is to try a front and reverse lunge, all in the same exercise. By lunging forward, you're challenging your front hips, glutes and quads to stop momentum against gravity. Stepping back into a knee lift challenges your balance and moving into a reverse lunge on the same leg will work those muscles differently, making this a great overall lower body exercise. Avoid this exercise if you experience any pain or discomfort.

1. Begin with feet about hip-distance apart and step forward with the left leg into a lunge. Make sure the knee doesn't go over the toes (although it may go slightly over the ankle).
2. Concentrate on landing with the knee bent and the weight in the heel.
3. Push into the front heel to bring the left foot back. Touch the floor if you need to and then lift the left knee up to hip level.
4. Take the left leg back into a reverse lunge, again keeping the front knee behind the toes.
5. Push off the left toes to come back to start.
6. Repeat for 8-16 reps on the same leg (one rep includes both a front and reverse lunge) and switch sides. You can also alternate sides.
7. Hold onto a wall for balance, if needed. For more intensity, hold weights (as shown).