This exercise will give your lower body a good workout, incorporating your quadriceps, hamstrings and glutes to give you those strong, toned legs and butt you’re looking for.

     1.     Start standing up, and step forward on one foot into a normal lunge, making sure your back knee drops towards the ground and your upper body stays strong and upright.

  2.     Then, bring your front leg back toward the centre, but without letting your foot touch the ground take that same leg back behind you into a reverse lunge, so that your knee drops down toward the ground. To finish the movement, bring that leg back to the centre, and repeat on the other leg.

If you find it difficult to balance in between the forward and backward lunge movement, you can come back to a standing position before you do the second part of the movement.

Pendulum lunges can be done as a body weight exercise, or if you want that extra challenge they can be done holding dumbbells. If your knees struggle with lunges; be careful how deep you go in this exercise – if you feel any pain or discomfort in your knees, don’t lower your back knee so close to the ground.

To make it even harder, try doing the entire movement staying on one leg without swapping over.