Stand tall with both arms extended in front of you at shoulder height, fists together. Step one leg back and out into a lunge and, as you sink into it, draw the same-side arm back past your shoulder like pulling a bowstring - the other arm stays extended, aiming forward. Push back up to standing as your arms return to the start, then step and draw on the other side.

Works: quads, glutes, shoulders, upper back, core

Breathing: Exhale as you step back and draw the arm, inhale as you return to standing.

Common Mistakes: Letting the front arm drop as you draw, keeping the lunge so shallow it becomes a lean, and letting the front knee cave inward as you sink.

Make Easier: Take a shorter step and stay higher in the lunge, or groove the footwork with regular Lunges first and add the bow draw once the legs feel steady.

Make Harder: Sink deeper and pause for a beat at full draw, or move on to Lunge Punches or Side-to-Side Lunges to keep the legs under fire.