Stand tall with your feet hip-width apart and hands on your hips. Step backward with one leg and lower until both knees are bent at about 90 degrees, your back knee hovering just above the floor. Push through your front heel to return to standing, then repeat with the other leg. Stepping back instead of forward keeps your front shin vertical and your balance steadier, which is exactly why this is the friendlier member of the lunge family.

Works: quads, glutes, hamstrings, calves

Breathing: Inhale as you step back and lower, exhale as you drive back up to standing.

Common Mistakes: Taking a step so short the knees pinch together, leaning the torso forward as you lower, and pushing off the back toes instead of driving through the front heel.

Make Easier: Hold onto a wall or chair for balance, or shorten the range of motion so you don't drop as far.

Make Harder: Move on to Lunges for a bigger balance challenge, or Jumping Lunges to add explosive power.