Works: Hamstrings, quadriceps, glutes, hip flexors

Equipment: Barbell (can also be done without equipment)

The lunge is a must-have in any fitness training routine. It works most parts of your legs and even engages the lower back and abs for stability. This particular variation of the lunge, really helps improve balance and with the added weight, it also gives the thighs and butt a tougher workout.

Slowly and controlled step one foot back and lower into a lunge, come back up and lift the knee to the chest. Make sure to alternate sides!