Stand with your feet wide apart and your toes pointing forward. Shift your weight over to one side, bending that knee and sinking your hips down and back while the other leg stays straight, and reach down to tap the floor beside your bent-side foot. Push through the bent leg to come back up to center, then sink to the other side. The straight leg is doing more than decorating - you should feel it stretch along the inner thigh at the bottom of every rep.

Works: quads, glutes, inner thighs, hamstrings

Breathing: Inhale as you sink into the lunge, exhale as you push back up to center.

Common Mistakes: Letting the bent knee roll inward past the toes, lifting the heel of the working foot off the floor, and rounding the back to reach the tap instead of sinking the hips lower.

Make Easier: Skip the floor tap and rest your hands on your bent thigh, reduce the depth, or narrow your stance.

Make Harder: Pause for a 2-count at the bottom of each rep, or move on to Side-to-Side Lunges to flow between sides without standing up in between.