Lunges

Muscle Worked

Primary-Quadriceps, Buttocks

Secondary-Hamstrings

Instructions

Stand upright with a dumbbell in each hand. Your arms should be fully extended at your sides, your palms facing in.
Step forward with your left foot about one foot. Step directly back with your right foots about six inches.
With your upper body remaining straight and leaning slightly forward, slowly lower yourself down until your left leg is bent at a 90 degree angle, so you can still sec your toes if you look down at them.
Your right leg should also be bent at a 90 degree angle, with your lower leg (shin) parallel to the floor. The heel of your trailing foot (right foot) will rise, but your foot should remain in the same position.
Stand up as far as possible with your feet still in the same position.
Once your have completed a set, switch legs and repeat.

Don'ts

Don't let your front knee move farther forward than your toes. If this occurs it means your front foot is not placed far enough in front of you're body-move your front foot and inch or two farther forward.

Note