5) Lateral Lunges
Working muscles: Hip flexors, quads, calves, core, hamstrings and glutes.
Progression: Step three to four feet out to the side with one foot while sending the hips back, keeping the abs tight and chest up. At the bottom of the lunge ensure the knee stays back over the ankle without lunging forward and the standing leg remains straight. When coming back to standing, engage the glute to power off the ground. Repeat 10 times on each leg.
Extra credit: Hold a 10-pound weight in each hand.
This piece first appeared in the December 2012 issue of Competitor magazine.