Exercise:

• Stand a few feet in front of a low bench with your legs slightly apart as you hold one dumbbell in each hand. Carefully place one foot behind you on top of the bench.
• Bend your front knee as you lunge down slowly towards the floor.
• Just as slowly, rise up to the starting position by contracting your buttock muscle.
• Do the desired number of repetitions. Rest. Do the other side.

Performance tips:

• Lunge downward, not forward
• Avoid bringing the knee past the toes
• Do not focus on how low you should bring your back knee. Instead focus on keeping your balance, lunging downward and upward and keeping your front knee in line with your toes
• If you are new to this exercise, do not use any dumbbells. Progress to light weights before moving on to heavier weights.

Repetitions:
For tighter toned muscles without building mass, use light weights for fifteen to twenty repetitions. For greater muscle mass, use heavy weights for eight to twelve repetitions.