You’ve done a forward lunge. Maybe even a walking forward lunge. You’ve probably even dabbled in reverse lunges, too. And if you’re really cool, maybe you’ve gone walking reverse lunges.

But this may be the lunge variation you’re not doing. This is the Front-Back Lunge – aka the forward/reverse lunge combo.

The name says it all. You begin this movement in a neutral position with both feet together. Weights can be in a goblet grip or one dumbbell in each hand to your side. Step back into a reverse lunge, then dynamically mov your rear leg to the front side of the body into a front lunge. Repeat that pattern on the same leg for X amount of reps. Then, repeat that on the opposite leg.

Congrats. You just became a badass with extremely stable hips, strong legs and a tough core.