Lunges are a great exercise for strengthening the thigh and buttocks muscles (quadriceps, hamstrings, gluteals). Action: - Standing with a dumbbell in each hand, feet 8 inches apart and your toes pointing straight ahead, step about 2-3 feet forward with your left leg. You can also do lunges without a dumbbell. - Lower your body until your right knee is about 3 to 4 inches from the ground. - Step back with your left leg and return to your starting position, then repeat. - This exercise should be done slowly and completely in about three to five seconds. Alternatives: - Begin each repetition by leading with the same foot until the set is finished. For the next set of repetitions, begin by leading with the other foot. - Alternate lead foot throughout the set. Tips: - Your torso should be erect with a good arch in your back. Keep your back and abdominal muscles tensed throughout. - For the leg you step with, the knee should stay directly above the ankle. - As a beginner, you might want to allow only a slight knee drop and/or use no dumbbells.

External Source American Council on Exercise (ACE)

This article was reviewed and updated June 2007.