This is another great move for strengthening almost every muscle in your lower body, including your quadriceps, glutes, hamstrings, and calves.
How to do it: Step forward with your left leg and slowly lower your body until your front knee is bent about 90 degrees. Pause, then push yourself back to the starting position as quickly as you can and repeat with the other leg. After you perform one front squat on each leg, step backward to perform a reverse lunge on each leg. Continue alternating until you perform 10 forward and 10 backward lunges on each leg.
Make it harder: Lunge back, and then add a jump to transition onto the other leg. raising your knee up high in mid-air.