The lunge, whilst incredibly simple has a whole host of benefits. It helps to increase your flexibility, particularly through the hip-flexors. This exercise also works a huge number of muscles including the back, quads, hamstrings, calves and glutes.

A women performing a bodyweight lunge.

Whilst simple, the lunge forms the basics of many further movements so it is important to master the technique. Begin standing with both feet together, looking ahead. Step forwards with your right leg placing it flat into the floor in front of you and bend your rear leg. The position we are trying to achieve here has both your legs with almost perfect right angles between the thigh and shin, your front foot pressed firmly into the floor, your right knee pointing in the same direction as your toes, without exceeding further forwards than your toes. Your shoulders should be back and you should be looking straight ahead. You can place your arms wherever feels most comfortable for you.

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