“The Lateral Lunge stresses the quad muscles and glutes, which are used when you apply force to the ground to change direction,” Miller says. “Your lateral step into the lunge improves force absorption, because you have to control the weight of the bar and your body weight.”

• Stand with bar on back

• Step laterally into lunge position

• Weight bearing leg should be bent

• Opposite leg should be straight

• Push hips back and keep knee of bent leg above toes

• Make sure toes of both feet point forward

• Drive back to starting position

Perform 3 sets of 5 reps of one lift on lower body training days. Rest for 90 seconds to 2 minutes between sets.