The move: Milk/Detergent Jug Diagonal Lunge With Reach

Works on: This exercise is great for the rear.

Tom Mendoza/Los Angeles Daily News (ENLARGE)
Trainer Dino Nowak starts the Milk/Detergent Jug Diagonal Lunge With Reach in a standing position.
Tom Mendoza/Los Angeles Daily News (ENLARGE)
Then lunge forward into the 1 o'clock position.
Tom Mendoza/Los Angeles Daily News (ENLARGE)
Bend the knee and reach downward. Keep abs contracted and back flat.
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Setup: Grab a jug; preferably one in each hand if you have two. Start from a standing position, and with your right leg, take a lunge diagonally forward. Imagine a clock face: you're facing 12 o'clock, 3 o'clock is to your right and you want to step diagonally toward 1 o'clock.

Step 1: Keeping your right heel in contact with the floor, bend forward from the torso.

Step 2: Keeping your abdominal muscles contracted and your back flat, your right knee will bend as you reach down. Push off your right leg and return to your starting position. Repeat, then switch legs.

Fit tip: There should never be any pain in the knee. Check your form and make sure your heel is in contact with the floor. If the pain persists, then stop; you may need to strengthen your legs and knees before attempting this exercise again.

Repetitions: 10-12 repetitions for 1-3 sets.

Dino Nowak has trained and consulted with some of the most recognizable people in the entertainment industry since 1997.

— Los Angeles Daily News