When lunging back with one leg, tap your opposite hand to the floor by your foot. This targets your quads, hamstrings, and glutes. Alternate sides for one minute.
Touchdowns. Stand with your feet shoulder-width apart, your toes pointing forward and your arms by your side. Squat down then step back with your right leg in a deep reverse lunge, bringing both feet together to return to the squat and then repeat on the other side. Keep alternating sides for one minute. When you're in a squat position, bend your knees to 90 degrees and bring your fist near your chin. When your lunging back with one leg, tap your opposite hand to the floor by your foot. Your other arm should be raised in front of your head and your palm facing out. This exercise targets your quads, hamstrings, and gluts.