The lunge is an exercise that works six different muscle groups at once. With this one exercise you work your transverse abdominus, gluteus maximus, medius and minimus, quadriceps, hamstrings and obliques. To get a total lower-body workout, all you need is a small area and a set of dumbbells.
1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
2. Step forward with your left leg around two feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.
3. Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee-joint. Make sure that you keep your front shin perpendicular to the ground.
4. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
Repeat the movement for the recommended amount of repetitions and then perform with the right leg.