Lunges (step back)

What you should feel?? When performed correctly, you will feel the muscles in the thigh, especially the outer/lateral thigh and side of the glutes.

Instructions:

Starting with feet shoulder width apart and hands in front of you
step backwards and land on the toes of the back leg
Once you are balanced, attempt to bend the knee of the leg behind you and lower it towards the floor
Ensure your weight is evenly distributed between the front heel and the back legs ball of the foot
Push up through both feet to stand back up to the starting position with feet shoulder width apart
Do not let your front knee go far over the toes
and repeat until you have finished the set

Main muscles targeted:

Quads
Glutes
Hamstrings (upper)

Main benefits:

A lunge is a very functional exercise that we perform often in our lives without realising. Lunges will strengthen the legs and also the buttocks in a way that will increase stability when stepping forward, but also help you maintain mobility and ability to lower yourself down to objects on the floor.