This article originally appeared in MindBodyGreen.

When it comes to working the lower body, quick and efficient moves are always a plus—even better if they don't require equipment! With these static lunges, that's exactly what you'll get. Here's how to do them—as demonstrated by certified Pilates instructor Helen Phelan—along with tips, modifications, and the benefits of this simple move.

  1. Start in a lunge position with your front knee bent and your back leg straight.
  2. Bend your back knee, and lower your body until both knees form 90-degree angles.
  3. Push into the ground with your forward heel and back toes as you lift your body back to the starting position.
  4. Repeat 3 sets of 8 to 10 reps on each side.