Lunge

VeryWellFit: "Lunges are a powerful exercise, allowing you to shape and strengthen almost every muscle in the lower body." [ID: lunge]

First time: Try 1 set, 10 reps

Steps:

Step forward, bend the knees, and lower your body until the back knee is a few inches from the floor
Engage your abs + glutes and power back up, returning to the starting position
With each rep, alternate between the left and right knee

For an easier variation, lunge only halfway down.

Progressions: Add sets, reps, or try these variations:

Stationary lunge - and easier variation...stand in place, lunge down without moving your feet
Lunge with dumbbells - hold a dumbbell in each hand as you Lunge, up by your shoulders or
Walking lunge - Lunge but rather than returning to your start position, walk forward, www.youtube.com/watch?v=tQNktxPkSeE
Walking lunge with reach - During a walking lunge, extend both arms to reach in front of you...or up above your head
Reverse lunge - Take a step back and lunge, www.youtube.com/watch?v=xrPteyQLGAo
Side lunge - Step to the side and lunge, also called a "lateral lunge", www.youtube.com/watch?v=gwWv7aPcD88
Video: Seven lunge variations in 50 seconds: 1) Alternating lunge with oblique twist, 2) Single arm overhead lunge, 3) Skater lunges (cool!), 4) Curtsey lunges, 5) Bulgarian split squats, 6) Kettlebell lateral lunge, 7) TRX lunge, www.youtube.com/watch?v=VdbAuJhK744

Video: "Lunges for Beginners" by Bowflex, www.youtube.com/watch?v=QOVaHwm-Q6U

This Bowflex video is great too: "4 Lunges to Tone Your Legs", www.youtube.com/watch?v=I0m0m6UCJFI