Lateral Lunge

Step out wide to one side, weight in each hand, and sit your hips back and down over that leg as it bends — the other leg stays straight, foot flat, acting as an anchor rather than doing any of the work. Your torso leans forward slightly, chest still up, like a squat that only loads one side. Push off the bent leg to return to standing rather than falling into the step. The wider stance and straight opposite leg is what separates this from a forward lunge — it loads the inner thigh and hip of the straight leg as much as the quad of the bent one.