Lunge

Execution
1. Stand with feet shoulder-width apart while holding two dumbbells at arms length by your sides.
2. Step forward and bend the knee until your leading thigh is parallel with the floor.
3. Return to the start position and repeat, using the opposite leg.
Muscles Involved
Primary: Quadriceps, gluteals.
Secondary: Hamstrings, adductors.
Anatomic Focus
Foot spacing: A stable, shoulder-width stance works best to maintain balance.
Foot position: Point your toes straight ahead or slightly outward as you step forward. The back foot stays fixed to the floor in the same spot
Trajectory: Take a shorter step (lunge) to target the quadriceps. A larger step places the emphasis on the gluteals and hamstrings.
Body position: As you lunge forward, place your body weight on the leading leg. Keep your torso upright and your back straight
Range of motion: During the lunge, your knee should bend 90 degrees, with your thigh parallel to the floor.
Resistance: The lunge requires a lighter weight than most other leg exerdses. Using a weight that is too heavy may cause pain in the kneecaps.