Muscles Worked: quads, hamstrings, glutes, and some calves

• Start by standing upright with your feet together.  For beginners place your hand on your hips (and have smiles on your lips).  For more advanced exercisers hold a dumbbell in each hand or a barbell on your shoulders. 

• Take a long step and bend both knees and lunge towards the floor.  Keep you feet pointed straight. 

• The back leg is the one doing most of the work.  

• Bring your feet together after the first lunge and then lunge forward with the opposite leg. 

•  Alternate your legs as you go across the floor and bring your feet together between each step.

Note: It is important to keep the front knee over the heel and not over the toes.  If you lunge too far forward you will put great pressure on your front knee and increase the risk of injury.