The squat and rear lunge improves lower body strength with an emphasis on the glutes, hamstrings and quads. This exercise also improves core stability and balance.
From a standing position, clasp your hands behind your head. Keep the feet below the shoulders with the toes pointed forward or slightly out.
Descend hips to the ground bringing yourself into a full-squat position.
Retract back to starting position by driving hips toward ceiling. Be sure to keep back straight, core tight and chin parallel to floor.
Descend hips toward ground while simultaneously stepping one foot backwards into a lunge position. Your back knee will come to rest approximately one inch from the floor. Pause, then step forward driving hips back to starting position.
Do not step back too close to the body. Reach back far enough so that your hips have room to drop.