Doing lunges with one foot on a step or bench enables you to get a deeper stretch through the legs and glutes, making your muscles work a lot harder. By adding a small jump to the exercise as well, your muscles are going to have to work even more!

1.  Place one foot on a bench or step behind you (top of your foot facing down) and the other foot out in front.

*Hint: Your front foot should be far enough out in front that when you drop down your knee doesn’t extend over your toe.

2.  Lower your back knee down to the ground just as you would in a normal lunge. Make sure you keep you back up nice and straight.

3.  Jump up so that your front foot leaves the ground. It only needs to be a small hop so that you get a little air between the sole of your shoe.

4.  Ensure that you land on your foot with your knee bent, and then continue with your next repetition.

If you have sore knees or ankles then this plyometric exercise may not be a good one for you. You could always give it a try without the jump, otherwise conventional lunges will still give you a great workout!