Stand tall, fix your gaze in front of you and take long step forwards, and descent with control, into a lunge position. Pause at the bottom, knees and hip should form 90 degree angles.
Drive up through the front leg, pushing the foot through the floor and engaging the glute and hamstring. Return to standing position, tall posture, and then lunge with the opposte leg. Alternate sidesm repeating for repetitions.