This lunge variation helps improve hip and ankle mobility while increasing strength in the glutes. This exercise also improves core stability.
Stand with your feet shoulder-width apart with hands clasped behind your head.
Take a large step diagonally backward so that one foot ends up crossed behind your other leg. Descend into a lunge by bringing both knees to 90-degrees. Keep your front foot flat on the floor and your back foot positioned on the toes. Reach for the floor to maintain balance. Then push back up to the starting position.
Keep your front shin vertical and your knee inline with the middle of your foot.
Use a full range of motion. Lower yourself until your supporting hip is parallel with the supporting knee.
Do not allow your torso to rotate to one side or the other as you lunge.