lunges

Illustration: Florie Duhau

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Split Squats

1. With a dumbbell in each hand and arms at your sides, get into a split-stance position, right foot forward and both legs straight, with your feet far enough apart that if you kneeled down, your right knee wouldn't extend past your right foot. Your weight should be evenly distributed between the heel of your right foot and the ball of your left foot.
2. Bend both knees and lower your body down toward the floor, keeping your chin and chest up. Your left knee should be just behind your hips, not directly underneath them. Bend down until your left knee is 1 inch above the floor and your right knee is directly over your right foot.
3. Once you're at the bottom of your split squat, begin to stand up, driving your weight through your right heel and the ball of your left foot. Squeeze your glutes throughout.