This dynamic exercise works gluteal muscles and anterior thighs' muscles.
Stand straight, feet a little bit narrower than shoulder-width apart.
Keep your back straight and look straight in front of you.
As you inhale step forward with one foot.
While lunging, keep your hip in a horizontal position or a little bit higher.
Your trailing knee should touch the floor slightly.
As you exhale, push the body up, trying to jump as high as possible.
Slowly return to the starting position.
This exercise can be performed with weights. Start with light weights to learn to keep your balance.
Do not release your knee and fall sharply, bend your knee carefully.
The narrower your step, the bigger emphasis on the quadriceps.
The wider your step is, the bigger emphasis is on the large gluteus muscle of your forward leg.
Keep the knee at 90 degrees.