Before: Lunge
After: Lateral Reaching Lunge
How to do it: From a standing position, take a large step to the right with your right leg. Reach both hands toward the right foot, bending right knee and keeping hips facing forward; straighten and return to starting position. Your left leg remains straight throughout move, and most of your body’s weight should be on the right leg. Next, take a large step to the left with left leg, and reach hands toward left foot. Repeat, alternating legs; do 10 reps per leg.
Why it’s better: Reaching to the ground puts more weight on your working leg, targeting your butt, hamstrings, quads and outer thighs.
Before: Squat
After: Staggered-Stance Squat
How to do it: Stand with your left foot about 6 inches in front of the right, feet about shoulder-width apart. Squat down (your right leg will be bent more than the left), keeping weight in heels. Reach to the right side, touching your right hand to the floor as if picking something up. Return to standing position. Do 1 set; switch sides and repeat.
Why it’s better: Putting more body weight on your back leg intensifies the workout for both your thighs and butt. Reaching to one side also challenges your balance, forcing your muscles to work harder in order to stabilize your body.
Before: Push-up
After: Lock-Out Push-up
How to do it: Using a step or stair, start in push-up position, hands shoulder-width apart with both feet on ground. Place your right hand on the step or stair and the left on the ground. Bend elbows, lowering chest toward floor, and slowly straighten. Switch arms after 1 set
Why it’s better: This move is like a modified one-armed push-up—at the top of the move, the arm on the ground straight before the one on the step, so all your weight is briefly on that arm. This provides a greater challenge for both your upper body and core muscles. – Megan McMorris
