Trampers need strong legs to keep them walking all day. The horse lunge strengthens a number of the leg’s large muscles, including the glutes (buttocks), quadriceps (thighs) and calves. It can also be a stretch for the groin and hips, improving mobility in the pelvis. By Megan Sety

1. Step your feet apart about the distance of one leg length (more or less a metre)
2. Turn your toes out and heels in
3. Bend your knees, lowering your hips
4. Try to keep your knees moving in the same direction as your toes. Your knees may have a tendency to drift in, so concentrate on keeping them over the top of, or behind, your ankles. Use your leg muscles to pull the knees back
5. Keep a neutral spine – avoid rounding your back
6. Place your hands on your thighs, fingers pointing in, and press down. Lift your spine and relax your shoulders away from your ears
7. To challenge yourself, try lifting your heels off the ground
8. Remain in this pose for at least 3 to 4 breaths, increasing the time as you get stronger