A classic reverse lunge with a slider, demonstrated below, will surely call on your inner thigh muscles. But if you want to up the challenge, use the sliders for a lateral lunge; you'll need to actively pull the foot on the slider back to the start using your adductors, says Henderson.
- Stand with your feet hip-width apart, toes pointed forward, shoulders rolled down and back, and hands clasped in front of your chest. Place your right foot on a slider and lift your heels so only your toes are touching. Engage your core by bracing as if someone is about to punch you in the gut.
- On an inhale, slide your right foot backward and bend your left knee to a roughly 90-degree angle, lowering your body toward the floor. Your right leg should simultaneously extend as far backward as comfortable. Keep your chest lifted and core engaged, and try to keep your left knee stacked with your left ankle.
- On an exhale, press through all four corners of your left foot to rise up out of the lunge and slide your right foot forward to meet your left. That's one rep.
Do 10 to 12 reps. Switch sides; repeat.
