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Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS

Elevated lunges are a tremendous exercise for your glutes and hamstrings as well as your quadriceps.

Have either a stable (i.e. Reebok step) or unstable surface (i.e. BOSU ball) to put your foot on. The unstable is more difficult.

Place your front foot flat on the step. Bring your back foot behind you and have your weight on the ball of your foot.

Keep your knee directly on top of your ankle in order to benefit your glutes, hamstrings and quads evenly.

Keep your front knee right above you ankle and lower your back knee until it is about 1 inch above the floor, and raise yourself back up all the way to the top, and squeeze your legs and butt.

You can also perform push-back lunges from the same position. Simply push yourself back to the original position after you do each lunge. You can alternate your legs or do a set of each leg at a time.

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