Forward Lunge Walk

An excellent exercise for both your quadriceps – hamstring - buttocks and inner thigh (adductor) muscles.

Stand tall with your feet shoulder width apart, with suitably weighted dumbbells by your sides, keeping your arms straight and vertical throughout the movement.

Stride forward with one leg, so that your thigh is close to parallel to the floor, with your knee over your toes, keeping your back straight and head up throughout the movement.

Your rear heel should naturally rise off the floor, with that knee resting close to the floor when you extend forward.

Keeping your abdominal muscle contracted, push down on your front foot, taking your rear foot off the floor, and extended out to your front, changing the position of your legs over, so your previous front leg, now has its knee close to the floor with its heel raised of the floor.

Repeat this movement for desired amount of reps going forward. You may decide to make the exercise easier by taking the rear foot, and placing it next to your front foot, standing tall, prior to striding forward, rather than taking your rear foot all the way through.