The Fast-Paced Lunge That Hammers Your Lower Half

Dec 12 / Build Muscle

One of the most basic—and one of the most effective—body-weight moves is the lunge. The classic exercise targets your glutes, quads, and hamstrings. But if you want to increase the benefits even further, try combining two lunge variations into one fast-paced move. 

The seesaw lunge—which merges the forward and backward lunge—removes any pause between reps. "The continuous motion demands extreme strength, stability, and muscular endurance from your stationary leg," says BJ Gaddour, C.S.C.S., creator of the musclemorphosis.com. "Your hips and hamstrings also have to work harder since you're moving front and back instead of just up and down with every rep." Ready to try it? Watch the video above to learn how to perform the seesaw lunge with perfect form.