Train Like a Bodybuilder

LUNGE

TARGETS /// glutes, hamstrings, quads (primary); calves (secondary)

EQUIPMENT /// none

Bodyweight exercises are a great test of stability, strength, and balance, and the lunge is no exception—it will hit almost every muscle in your legs, including the smaller stabilizer muscles. Use lunges as a warm up, as part of a workout, or add them to a circuit to help burn extra fat.

[1]Begin in a standing position with your feet positioned shoulder-width apart, or wide enough to create a base that will allow you to keep your balance. Place your hands on your hips.

[2]Step one foot forward.

[3]Keeping the toes of your back foot anchored to ...