The lunge is a very common exercise used to increase strength in the quads, hamstrings, and gluts. There are many different variations of this exercise, but this is the most basic form of a lunge.
The Lunge should be performed as follows:
1.) Begin in a staggered stance with one foot in front of the other. Ensure the back is straight throughout the whole exercise and put your hands on your hips.
2.) Lower the body down until the front knee is at a 90 degree angle. Watch that the front knee does not go over your toe, as you should have a 90 degree angle at the ankle, the knee, and the hip. This will avoid excess strain on the knees and avoid injury.
3.) Return back up till the legs are straight again and repeat 10 to 12 times per leg. Perform 2 to 3 sets approximatley 2 to 3 times per week to begin to see and feel results.