(On the front leg of the lunge, stress is placed on the buttocks and quadriceps. The back leg focuses on the upper quadriceps and hip flexors.)

Standing upright with your arms straight at your sides, grasp a dumbbell in each hand. Stand with your feet 8-10 inches apart and your toes facing forward. Step forward 2-2.5 feet with your left foot. Bend your left knee as much as possible while keeping your right leg straight. In the bottom position, your right knee should be 2-4 inches above the floor and your left knee should be slightly in from of your ankle, but not over your toes. Forcefully push through your left leg to return to the starting position with your feet on the same plane 8-10 inches apart. Repeat with your right foot.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.