Looking for a new lower-body challenge? Try adding the single-leg pulse to your repertoire. This move will sculpt your backside, get your heart rate up and challenge different muscles than a regular lunge, says fitness expert Lacey Stone, who uses it on her Extreme Bootcamp app for iPhone and iPad.
What it does
The back lunge works your hamstrings and glutes. The back-and-forth pulse with the front leg works the balancing muscles in your quads and hamstrings.
What to do
From a standing position, step back with the left leg into a rear lunge with the knee bent and pointing to the floor and your right knee bent but not extending beyond your toe. Your weight should be centered evenly between the front and back leg.
From that position, move the front leg in little side-to-side pulses, keeping the movement light and your shoulders back and abs tight. If you have a hard time balancing, you can hold on to a wall or chair while performing the exercise.
Perform the movement on each leg for 30 to 45 seconds. Repeat up to three times.