Lunges develop the front of the thighs and are one of thee best exercises for the glutes.

Implementation: (A) Place a barbell across the back of your shoulders as you would during a squat, stand straight with feet together. 

(B) Having your back straight, head up, and chest  out as if you were showing off, step forward, bend your knees, and bring your trailing knee close to the floor. Your step should be long enough so that your back leg becomes almost straight. Push yourself back up off your heel not your toe to the starting position with one strong movement, bringing your feet together, then step forward with the other foot and repeat the movement. You can do all your repetitions with one leg, then repeat with the other, or you can alternate throughout the set.  You can also perform this exercise with dumbbells in each hand as pictured below.   


Exercise Slideshow


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