Targets: thighs, butt, and core
Rest hands lightly on back of chair, feet parallel and hip-width apart. Step back with left foot and bend both knees into a lunge and hold, with right knee over right ankle and left knee under left hip. Keep hips level and facing chair, core engaged, and shoulders directly over hips. Hold for 5 breaths. Lower back knee 1 inch toward floor, keeping front knee directly over ankle. Press feet into floor to lift up 1 inch. Continue 1-inch movements for 30 reps. Repeat on opposite side.