Begin standing with your feet shoulder width apart and your hands on your hips or holding dumbbells on each side.
Step forward with one leg, bend the knees to drop your hips. Lower until your rear knee nearly touches the ground. Keep your posture upright, and be sure that your front knee does not pass over the front toes
Push through the heel of your lead foot and extend both knees to raise yourself back up.
Step forward with your rear foot, repeating the lunge on the opposite leg.
Repeat this movement for the recommended number of repetitions on each leg.