Front Lunge

How to Do It: Stand with your feet hip-width apart, hands on hips (shown, Step 1).

Keeping your chest lifted and back straight, take a large step forward (about three feet) with the right foot so the knee is bent 90 degrees and the thigh is parallel to the floor (shown, Step 2).

Keep your knee centered over your foot. Push off the right foot to return to the starting position.

Repetitions: Do eight lunges with the right leg; repeat with the left. Start with one set of eight reps on each leg and move up to three sets of 15.

Bonus Benefits: Aside from working your rear end and thighs, the front lunge challenges your balance and coordination and firms your core a bit, says Tom Holland, an exercise physiologist in Darien, Connecticut.

Make It Harder: Add extra weight to further challenge yourself. Do the lunges while holding dumbbells or wearing a backpack containing one or two heavy books (make sure the straps fit snugly at your shoulders).