Works: inner and outer thighs, butt, quadriceps, hamstrings
A. Stand with both feet side by side, hip width apart. Take a large step forward with the right leg. Ensure you are landing with the heel first then forefoot. Bend both knees and begin lowering yourself until the front thigh is parallel with the ground and the left knee is almost touching the ground. Both legs should create two 90-degree angles. Do not lean forward, and do not let your front knee move forward of the toes.
B. Pushing off from the heel of your front foot, lift the back leg and swing it forward so you are back to the starting standing position.
C. Now take a large lunge forward with your left leg and repeat the lunge. Alternate legs with each lunge.
Intermediate: Hold a set of dumbbells in each hand at your sides or on your shoulders.
Advance: Add a torso twist. Hold the dumbbell at chest level and rotate your torso toward the lead leg (whichever leg is in front). Keep your body upright.