Imagine squeezing a book between your thighs while you curtsy back into your lunge to activate your adductor muscles, says Henderson. Bonus: This move also targets your hip abductors (the muscles on the outside of your thigh and butt, specifically the gluteus medius, gluteus minimus, and tensor fascia latae) with the added kick to the side.
- Stand with your feet hip-width apart, toes pointed forward, shoulders rolled down and back, and hands resting on your hips. Engage your core by bracing as if someone is about to punch you in the gut.
- On an inhale, step your right leg back, crossing it behind your left leg until your right foot is in line with or just outside your left hip. Both feet should be pointing forward.
- On an exhale, press through all four corners of your left foot to rise out of the lunge. Uncross your right leg to bring it next to your left leg.
- Without letting your right foot rest on the floor, lift your right leg out to the right side until your right foot is hovering about six inches above the ground. Keep your hips stable and square with the wall in front of you.
- Slowly lower your right foot back to meet your left foot and return to standing.
Do 10 to 12 reps before repeating the steps on the opposite side.
