Lunges are perfect for targeting your quadriceps (front of thigh), hamstrings (back of thigh), glutes (buttocks, and calves. To prevent injury you want to make sure you lunge properly.
When doing lunges don´t bring the front knee past the toe. When lunging don´t bring the trailing knee all the way to the floor; this will help keep the tension on the muscles throughout the movement.
Do about 3 sets of 12-15 alternating legs to get started. As you advance you can add weight, reps, and start doing walking lunges.
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