Forward To Backward Lunge
To do the Forward to Backward Lunge, start standing tall with your feet together. Then lunge forward on one side. Bend your knees as you sink down as if lowering to half kneel on the ground. Try to get your front knee bent to about 90 degrees, sitting back in your heel. Drop your back knee down toward the ground as you keep your chest up.
Then drive back through your front heel to come back up to standing. You can tap your toe down center if needed or move right into the backward lunge.
Step back with the same leg you lunged forward with and sink into a backward lunge. Keep your chest up as you sit back in your front heel and drop your back knee down toward the ground. Then drive back up to standing, driving through your front heel.
Repeat, moving right back into the forward lunge on the same side.