The lunge is used by athletes in cross-training for sports, by weight-trainers as a fitness exercise, and by yogis as part of an asana regimen. The great thing about lunges is you can do it anywhere, you can do it at home, do it outside, while you travel, and you don’t need any fancy equipment to effectively work your lower body.
Lunges are a good exercise for strengthening, sculpting and building several muscles groups. They literally hit everything in your lower body, quads in the front, glutes and hamstrings in the back, and even your calf muscles is worked.
This exercise places primary emphasis on the gluteals. You can vary the stride length by taking (1) a simple step forward to specifically involve the quadriceps, or (2) a large step forward to place more stress on the hamstrings and gluteals while stretching the upper quadriceps and hip flexor of the back leg.
Note: as your lunge forward you put all of your bodyweight on your leading leg. It is a relatively difficult exercise to perform because of the balance required. Beginners should start with a light weight.
Stand with your feet hip-width apart. Lift a light barbbell up to a position across your shoulders behind your neck;
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