Front Lunge

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 in order to push yourself back to your starting position, whereby you can then repeat the exercise, working either the same leg (harder) or alternate your legs.