Kneel Down

A Kneel down, is similar to a lunge. But the small differences does that it is working other muscles.

Instead of taking a long step forward, you take a small step back, and then kneel down. The knee of the leg that you stepped back with, should hit the ground just next to the other foot. When the knee touches the ground, your jump up in the air, and mid air, you switch your feet around, so the other foot is dropped back. Land on you feet, an go straight into the kneel. Again stop the motion when your knee touches the ground, just next to the opposite foot.

Do this exercise as fast as possible, but again if you feel that you start to loose your balance, slow down the exercise. Make sure you perform it in good form.

The muscles worked here is primarily your quads, and secondly your glutes and hamstring.