Muscles Trained: Quadriceps (quads), hamstrings, glutes.

Intro: Lunges can be performed using either a barbell or dumbbells. This article will discuss the barbell version. You will need a squat rack for this to get the weight into position. Lunges are a nice exercise to add into any fitness routine. They will work many of the muscles in your legs and can strengthen your core area.

How it is performed: Position the weight so that it is resting on your rear delts or lower traps. Make sure to keep your head up and abs tight during the duration of the lift. With the weight on your back, lunge forward until your quad is parallel or a little lower than parallel to the floor. Your other knee should touch the floor at the bottom of the movement or be very close to it.

Stand back up using the leg that you lunged with. Return to the original starting position and continue with your other leg. Alternate legs until you have completed your desired number of repetitions. The dumbbell version of this exercise is very similar. Instead of having a barbell on your back, you will hold two dumbbells. Make sure to keep your torso straight during the movement. Start off conservative with the weights. Having a loaded barbell on your back that is too heavy while lunging can cause a potentially serious injury.