Who needs equipment when you can use your own body weight to destroy and strengthen your muscles?

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Most of us know by now how beneficial bodyweight exercises can be and lunges are no exception to that. Lunges strengthen everything from the core down, including the booty and hamstrings and also help athletes work on balance and coordination. And the best part? You need little to absolutely no equipment to work on lunges.

Whether you need to get warmed up before an exercise, get a killer ab and leg workout or even cool down after an intense gym session, lunges are the perfect versatile exercise to add to your arsenal.

The basic lunge is an oldie, but a goodie. Start with your feet shoulder-width apart and then step forward with one foot into a deep lunge. Your back leg should bend and your knee should touch the ground before you step back up with your front leg.

Keep your core tight and lift with your hips and glutes as opposed to your chest to maximize effectiveness.

The walking lunge is a simpler version of the classic lunge. Using the same starting position, you lunge forward, touch your knee to the ground and then move forward to return to the starting position instead of backward.

You can use your bodyweight momentum to easily do walking lunges in larger increments. You can keep your hands by your side or on your hips for more balance or even push off the top of your front leg once fatigue becomes an issue.

If you’re struggling with keeping your core engaged during a lunge, the overhead lunge is just what you need. Grab a weighted plate and practice lunging with it overhead, locking in everything from your neck to your waist. These are probably familiar to anyone who participated in the CrossFit Open this year.

The weighted lunge is another practice in balance. Grab a kettlebell and hold it at chest level while you complete lunges to make things extra spicy.

If you really want an intense glute or core workout, the front-rack lunge is perfect. Without the use of your hands to provide extra balance, it’s completely up to your hips, butt and legs to keep you on track. The bar should rest on your collar bones and you can grip it as shown or cross your hands over your chest to keep the bar stabilized.

Reverse lunges are great for improving your coordination. Start with your feet shoulder-width apart and instead of lunging forward, push one leg back and touch your knee to the ground before returning to the standing position.

Lateral lunges are a great warm up or cool down exercise. They get your hips nice and loose and ready to work. To perform a lateral lunge, start with you feet shoulder-width apart and then straighten one leg while leaning your weight into the other leg.

The front leg pass under combines all the great elements of a lunge — stength and balance — with hand eye coordination. Start with a kettlebell at chest level. Lean into your lunge and then use one hand to pass the kettlebell underneath your front leg to the other leg before returning to the standing position.

The Russian twist lunge combines two classic CrossFit movement for an all-over workout. As you lunge forward with one leg, turn to the opposite side with a heavy medicine ball, keeping your core tight and engaged the entire time.

Mountain climbers are another great warm up exercise for your legs and hips. Start on your knees with your hands on the ground by your shoulders. Then, lift up your knees and jump into a lunge position, staying low to the ground. Alternate your legs as quickly as you can, assuming that lunge position each time.