From the starting position, take a big step to the right with the right foot, keeping the toes forward and feet flat on the floor. Send hips back, shift weight into right heel, and extend arms in front for balance. Push off right heel to return to starting position, then repeat on the other side.
With hands on hips and feet wider than hip-width apart, step left leg behind right leg. Bend right knee, engage glutes, and lower until right thigh is parallel to the floor. Lightly tap left knee to the floor. Drive right foot into the floor to rise to starting position. Repeat on the other side.
Lunge in all four directions on each side. Lunge forward with right foot, lunge laterally with right foot, reverse lunge with right foot, and then curtsy lunge, bringing right foot behind you. Repeat on the other side.
Walking Lunge Stretch
Perform a walking lunge by stepping right foot forward. At the bottom of the movement, hover the left knee just above the floor and twist from your hips to the right over right knee. Place the hands on knee to help deepen the stretch. Hold for 2 seconds. Press into right heel and bring left foot to meet right to return to standing. Repeat on the other side.
A power version. Stand with feet hip-width apart. Instead of stepping, jump into a forward lunge position with right foot forward. Drive right heel into the floor to explosively jump up. Switch legs in midair to land with left leg forward. Immediately lower into a lunge on the other side. For momentum, pump arms as if you’re running.