Skater's Lunge
Stand on a hardwood or linoleum floor with socks on (remove shoes for this move). Lift left heel, and slowly slide leg back and to side at a 45-degree angle, bending right leg. (Lower as far as you can comfortably.) Keep chest lifted, and don’t allow right knee to move past toes. Hold for a count of three, then squeeze buttocks as you slide leg back to start position. Perform 8 to 12 repetitions, then switch legs. To increase difficulty: Lift foot off floor after you extend it, then place it back to return to start position.
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Single Leg Squat
Stand with knees slightly bent, holding a five- to eight-pound dumbbell in each hand. Lift right heel slightly off floor so you’re standing on your left leg. Bend left knee, making sure it doesn't go past toes, as you sit back as far as you can comfortably (shown, left). Hold for a count of three; return to starting position. Perform 8 to 12 repetitions, then switch legs.
Lunge Step-Ups
Hold a 5- to 8-pound dumbbell in each hand, and place left foot on a step or low bench. Take a big step back with right leg (at least three feet behind you) as you bend left knee to a 90-degree angle, as shown. Straighten left leg as you bring right leg forward, and touch step with right foot. Perform 8 to 12 repetitions, then switch legs. To increase difficulty: Lift back knee instead of touching step.
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Three-Point Lunge
Stand with feet hip-width apart, holding a 5- to 8-pound dumbbell in each hand. (A) Take a large step forward with right leg (about three feet), then bend knee to a 90-degree angle, keeping left leg behind you, heel off the floor. (B) Hold your weight on your right leg, bring left leg out to side so it's in line with right leg, and bend into a squat with both thighs close to parallel to the floor and arms in front of body, as shown. (C) Push off right leg, and place it about three feet behind you, so left leg is forward and bent at 90 degrees. Return to start position. Repeat for 8 to 12 repetions, then switch legs.
