Ankle Lunge

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The ankle lunge workout is a bodyweight exercise that primarily targets the quadriceps.

By placing one foot on an elevated surface and lunging forward, the quads are engaged and strengthened.

While other muscles are involved, such as the glutes and hamstrings, the focus remains on the quads.

Stand with your feet shoulder-width apart, toes pointing forward.
Take a step forward with your right foot, keeping your left foot stationary.
Bend your right knee and lower your body towards the ground, keeping your left leg straight.
Go down until your right thigh is parallel to the ground.
Push through your right heel to return to the starting position.
Repeat the movement with your left leg, stepping forward and lunging down.

Start by standing with your feet hip-width apart and your hands on your hips.
Take a step forward with your right foot, keeping your left foot in place.
Lower your body down, bending both knees to a 90-degree angle. Make sure your right knee is directly above your right ankle.
Engage your quads by pushing through your right heel to return to the starting position.
Repeat the lunge on the other side, stepping forward with your left foot.
Perform 2-3 sets of 10-12 reps on each leg, gradually increasing the intensity as you progress.