Forward Lunge

Lunges are a great way to get your butt in gear. Since they involve several muscles and joints, lunges are a compound exercise, meaning they burn big calories. You can do them anywhere, and there are many forms to choose from to make sure you stay challenged.
But first things first learn how to do the basic lunge movement for those glutes, quads, hamstrings, and calves working.
Stand with your feet hip-width apart, with your weight on your heels. Pull your abdominals in and stand with your shoulders squarely over your hips.
Lift your left leg, leading with your heel, and step forward in an elongated stride. As your foot touches the floor, bend both knees until your left thigh is parallel to the floor and your right thigh is perpendicular to it. Your right heel will be off the floor. Exhale and press off the heel of your foot, stepping back into the starting position, and repeat, alternating legs.
Make sure that your forward knee never travels past your toes. Keep your eyes focused forward; if you look down, you might lose your balance. Keep your spine straight through the entire movement, with your shoulders always positioned squarely over your hips.