You can do lunges anywhere and the effects can be seen in no time, in the form of shapely, toned legs and backside. Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps and hamstrings, as well as the glutes. A long lunge emphasizes the use of the gluteals whereas a short lunge emphasizes the quadriceps. It is a basic movement that is fairly simple to do for beginners.
Some people tend to avoid lunges because it can put too much strain on the knees. If you feel pain, take smaller steps. Increase your lunge distance as your pain gets better. Some people also find that doing a reverse lunge instead of a forward lunge also helps reduce knee strain.
Stand with your torso upright holding two dumbbells in your hands by your sides.
In preparation to step forward, slowly lift one foot off the floor and find your balance on the standing leg. Try not to move the standing foot and maintain balance. Hold this position briefly before stepping forward. The raised foot should land on the heel first. Slowly shift your body weight onto the lead foot, placing it firmly on the floor.
Inhale and lower your upper body down, while keeping the torso upright and maintaining balance. Do not allow your knee to go forward beyond your toes as you come down, as this will put more stress on the knee. Keep your front shin perpendicular to the ground.
Exhale, push up activating your thighs and butt muscles to return to your upright, starting position.. Repeat or change legs