Side Lunge
A lateral lower-body exercise stepping out to the side to target the glutes, quads, and inner thighs while improving hip mobility, stability, and frontal-plane strength.
INTERMEDIATE
Bodyweight Jump Squat
Bodyweight Jump Squat targets the glutes, quads, hips, and hamstrings and also increases your heart rate. Because this variation puts more stress on your joints, it''s important to have healthy knees, ankles, and hips if you want to try this move.
Demonstration Video
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Target Muscles
Instructions
- Place your fingers on the back of your head and pull your elbows back, so they are in line with your body. Stand with your feet shoulder-width apart and lower yourself into a squat.
- Tighten your core muscles and push your hips up sharply, jumping as high as you can. Make sure you ride on your heels and not on your toes. After landing, immediately squat down and jump again.
Tips
- Avoid leaning too far forward.
- Avoid putting too much weight on your toes.
Alternative Exercises
Jumping Jacks
Jumping Jacks target all the major muscles in the lower body, strengthening your glutes, hamstrings, quads, hips, calves, and shins.
Jump Rope
Jump Rope is a complete-body workout that targets calf muscles, quads, hamstrings, glutes, abs, oblique muscles, forearms, biceps, triceps, shoulders, back muscles, and chest muscles.
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