Side Lunge

Side lunges are a great way to vary your lunges and put more emphasis on the inner thighs along with the glutes, quads and hips. Side lunges also help you work on balance and stability and are perfect for building strength for sports that involve lateral movement like tennis, racquetball or handball.

1. Step out to the right, keeping the left leg straight and both feet pointing forward.
2. As your right foot hits the ground, bend at the hips and push your glutes back as you shift all the weight to your right leg.
3. Lunge down until the shin is vertical to the floor and the right knee is in line with your toes, both heels flat.
4. Push into the heel back to starting position and repeat on the other side for 1-3 sets of 10-16 reps.

Form Pointers

Avoid stepping too far out, which can compromise your form and cause you to twist the knee inward. You should step far enough that the shin is straight and the knee is in line with the toes.

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).

How to stretch your major muscle groups

Quadriceps stretch

Your quadriceps muscle runs along the front of your thigh. To stretch your quadriceps:

• Stand near a wall or a piece of sturdy exercise equipment for support.
• Grasp your ankle and gently pull your heel up and back until you feel a stretch in the front of your thigh.
• Tighten your stomach muscles to prevent your stomach from sagging outward, and keep your knees close together.
• Hold the stretch for about 30 seconds.
• Switch legs and repeat.

BOSU Lunge Jump

I call these jumping lunges. I don't have my own BOSU, so I just do it in place. It's great for the quads, and it's good cardio. Do 10 of these on each side, and you might be done for the night.

Remember: Don't let your front knee go past your front toes.































Plyometric Power Lunges
Stand facing BOSU with the right foot in the middle of the dome, left foot back in a lunge stance. Bend the knees and lower into a lunge. In an explosive movement, jump up and switch legs in the air landing with left foot on the dome, right foot back. Repeat, trying to land each foot right in the middle. Repeat, alternating sides 8-10 times. March in place for 16 counts and repeat.

Advanced: One-Legged Diagonal Hop

Chris Fanning

Advanced: One-Legged Diagonal Hop

Targets abs, glutes, quads, and hamstrings

• Stand with feet hip-width apart, knees slightly bent, abs tight.
• Lift right knee to about 90 degrees, bringing left arm behind you and right arm in front.
• Hop forward diagonally to right, landing on right foot; bring left knee up. Hold for 2 counts.
• Hop diagonally back to start, landing on left foot; lift right knee. Do 12 reps.
• Switch legs; repeat.

Advanced: Single-Leg Windmill

Chris Fanning

Advanced: Single-Leg Windmill

Targets shoulders, abs, obliques, glutes, quads, and hamstrings

• Stand with feet hip-width apart, knees slightly bent, abs tight.
• Extend arms out to sides and lift left foot about 12 inches off floor.
• Bend from waist, keeping back straight, until upper body is almost parallel to floor.
• Keep lower body still as you rotate torso, chest and arms to right.
• Twist back to center, then to left. Do 10 reps.
• Switch feet; repeat.

Advanced: Single-Leg Romanian Deadlift

Chris Fanning

Advanced: Single-Leg Romanian Deadlift

Targets: Abs, glutes, quads, and hamstrings

• Stand with feet hip-width apart, knees slightly bent, abs engaged, left hand on hip.
• Lift right foot about 2 inches off floor.
• Keeping back straight and shoulders down, bend at hips and bring right hand toward left toes.
• Pull through glutes to stand back up. Do 12 reps, keeping right foot lifted the entire time.
• Switch sides; repeat.

Intermediate: One-Legged Hop

Chris Fanning

Intermediate: One-Legged Hop

Targets: Abs, glutes, quads, and hamstrings

• Stand with feet hip-width apart, knees slightly bent, abs engaged.
• Lift right knee to about 90 degrees, bringing left arm behind you and right arm in front.
• Hop forward off left foot, landing on right foot with slight bend in knee, left knee bent 90 degrees.
• Hold here, balancing, for 2 counts. Do 10 reps.
• Switch sides; repeat.

Intermediate: Single-Leg Opposite-Arm Reach

Chris Fanning

Intermediate: Single-Leg Opposite-Arm Reach

Targets: Abs, glutes, quads, and hamstrings

• Stand with feet hip-width apart, knees slightly bent, abs engaged, left hand on hip.
• Lift left knee up to 90 degrees in front of you. Lean forward slightly as you reach right arm in front of you and push left foot behind you.
• Hold for 1 count. Pull both back in. Do 12 reps.
• Switch sides; repeat.

Chris Fanning

Intermediate: Single-Leg Squat Touchdown

Targets: Abs, glutes, quads, and hamstrings

• Stand with feet hip-width apart, abs engaged.
• Lift arms out to shoulder height in front of you and squat, keeping knees behind toes.
• Use power through glutes and core to jump forward, landing with bent knees.
• Stand up. Do 10 reps.

Chris Fanning

Beginner: Standing Broad Jump

Targets: Abs, glutes, quads, and hamstrings

• Stand with feet hip-width apart, abs engaged.
• Lift arms out to shoulder height in front of you and squat, keeping knees behind toes.
• Use power through glutes and core to jump forward, landing with bent knees.
• Stand up. Do 10 reps.