Lunges are a great lower-body exercise-and they need not be boring.

That's the philosophy of trainer Kira Stokes, NYC-based founder of the Stoked Method, who counts Candace Cameron Bure, among other celebs, as a client. Stokes posted an Instagram video on Saturday of her demoing a plyometric forward and reverse lunge sequence that she dubbed "tic toc hop." Spoiler: it looks like fun fun as it does challenging.

You can check out the video, which was shared via @kirastokes, here:

This sequence targets many major muscles in your legs, butt and core.

The forward and reverse lunges will work your quads, glutes, hamstrings and core, and the plyometric hops will burn your inner thighs and further, activate the glutes and core, Stokes tells SELF.

In short, it’s a great multi-muscle movement that simultaneously challenges nearly every major muscle group in your lower half.

The forward and reverse lunges work your body in slightly different ways.

With every downward movement in the forward lunge, your rear leg goes into a hip extension and the front leg fires up the quad and other muscles on your anterior side (aka front side of the body, Mark DiSalvo, NYC-based certified strength and conditioning specialist, tells SELF. Then, as you push up, you recruit more of your posterior muscles (aka muscles on the back of your body), like your glutes and hamstrings.

The reverse lunge, in turn, loads up your posterior in the downward and upward parts of the movement, explains DiSalvo.

Doing both forward and reverse lunges is a good idea because "it's important to move your body in different directions, "Says DiSalvo. We spend most of our days moving in a forward direction, whether walking, running, or bending down to pick something off the ground. But if you are not only moving forward all the time, you will not develop strength or awareness in a backward direction, or any other direction, for that matter, DiSalvo explains. Over time, this discrepancy can lead to muscular imbalances and "blind spots in your body," he adds.

"Not matter what, you have to move your body in all directions in order to have symmetry in your body, "Says Stokes. "If you are always just moving in one direction, you will only develop proficiency in that one way."

That's why doing forward and reverse lunges (as well as lungs in other planes of motion, like lateral lunges or curtsy lunges) is an important part of a well-rounded training program.

The plyometric hops provide extra power, strengthening, cardio and coordination benefits.

"Lunges in and of themselves are hard, "explains Stokes . "The hops [in this sequence] incorporate a dynamic power move and make this a complementary combination of strength and plyometrics."

Plyometric moves in general, which refer to any type of fast jumping movement like squat jumps, box jumps , and burpees, are important in part because they help build your power. Having more power helps you recruit muscle fiber faster and more efficiently, which is useful when you're moving heavy objects or working on sprinting drills in the gym, Cori Lefkowith, Orange County-based personal trainer and founder of Redefining Strength, previously told SELF.

The plyometrics in this particular sequence also further engage muscles-especially the butt and core-that are already activated with the lunges, says Stokes. In other words, by adding in these hops, you are giving these areas even more love than they'd get from the standard lunges alone.

What's more, the hopping will get your heart rate going, sneaky cardio. "It will work you cardiovascularly," says Stokes. "It's one of those moves."

Lastly, "any time you have to do different footwork [like with the hops], it tests your coordination and your body's ability to sense it is in space [which is a concept known as proprioception], "explains DiSalvo.

Before attempting the sequence, you should master the proper form of the stationary lunges.

Make sure you have the capacity to do sets of 12 to 15 stationary forward and reverse lunges with good form before trying this sequence, says DiSalvo. [More on proper lunging form below.] “You’ll never help yourself by rushing through something you’re unsure of because you will commit bad patterns to muscle memory,” he says.

Also, if you have any knee pain, this sequence is probably the best choice for you, warns Stokes. That's because the forward lunge in particular can put more pressure on the knee joints, she explains, especially if it's carried out on the ball of the front foot (rather than the heel). "The challenge is keeping weight on the heel of that, the front foot to protect the knee," she says.

With that in mind, if you do sequence, just make sure that you are properly warmed up beforehand, advises Stokes, as the series "is a lot on your lower body."

Here's how to do the sequence:

Start with a reverse lunge.

  • Stand with your feet shoulder-width apart.
  • Step back (about 2 feet) with your left foot, landing on the ball of your left foot and keeping your heel off the ground.
  • Bend both knees to create two 90-degree angles with your legs.
  • In this positioning, your shoulders should not be above your hips and yours should be upright (not leaning forward or back). Your right shin should be perpendicular to the floor and your right knee should be stacked above your right ankle. Your butt and core should be engaged.
  • Push through the heel of your right foot, keep it lifted.

Then move immediately into a forward lunge.

  • Step forward (about 2 feet) with your right foot, and plant it firmly on the ground.
  • Bend both knees to create two 90-degree angles with your legs.
  • As with the reverse lunge, in this positioning, your shoulders should be directly above your hips and your chest should be upright (not leaning forward or back). Your right shin should be perpendicular to the floor and your right knee should be stacked above your right ankle. Your butt and core should be engaged.
  • Push through your right foot to return to the starting position, but once again, instead of placing your right foot on the ground, move directly into another reverse lunge.

Do one more reverse lunge, with the left foot stepping back again.

Once you come back to standing, do two quick switch jumps.

This is one rep.

On the second jump, move directly into a reverse lunge, with the left foot stepping back.

Do 8 to 10 reps like this. Each set will consist of 2 reverse lunges and 1 forward lunge. The left leg will step back on the reverse lunges, and the right leg will step forward for the forward lunges.

Then, switch sides, with the right leg for the forward lunges. Do 8 to 10 reps like this.

When lunging, "make sure you are driving from the heel of the ground," says Stokes. This will protect your knee joint and ensure the correct muscle activation.

While hopping, thinking about squeezing your butt and inner thighs and drawing your navel in as you move your feet, she adds. And on the second hop, when you're moving back to the back of the lunge, make sure that your legs are firmly planted in the lunge position, says DiSalvo.

Throughout the series, think "says Stokes, with your shoulders back, your core tucked, and your back flat .

Also, don’t be surprised if you feel an intense burn after just 3 or 4 reps, says Stokes, who admits she was “really freaking sore” the day after doing this sequence in combination with another lunge series.

"It's 100 percent normal to feel that and it's not an indication that you're weak, "she says. "It [the burn] means you are getting stronger."