Move of the Week: Lunges

Now that skirt season is approaching fast, a pair of long, lean legs will be your best style staple and this exercise can help you get there—starting now.

"The lunge is a classic move that will not only improve your gait strength and balance but also keep you light and bouncy on your feet as you breeze through your day," says Kate Brown, ISSA CFT for DailyBurn.com.

The exercise works your hamstrings, quads, and glutes, so in addition to sexier stems, you'll get a perkier behind, too! Lunges emphasize a stepping movement, which allows you to sink lower to the floor, challenging your leg muscles further than you would be able to during other leg exercises like squats. Additionally, each leg gets to work independently so you'll improve your balance and engage your core.

"Lunges can be done with a barbell, dumbbells, or without weight," says Brown. "As you improve, you can increase the amount of weight you're carrying or lengthen the amount of steps you do." Step your way to great gams with the how-to instructions below.

PROPER FORM

Starting Position

• Stand with your feet together, flat on the ground.

• Slightly contract your abs to stabilize your core.

• Hang your arms to your sides.

Downward Movement

• Step forward with your right leg and bend your right knee and right hip while lowering the left knee toward the floor without allowing it to touch the floor.

• Do not let your right knee extend past the tip of your toes.

Upward Movement

• Push through the ball of your right foot and step forward past your right foot with your left leg.

• Plant your left foot on the floor and bend your left knee and hip. Lower until your right knee almost touches the ground.

Continue this lunge stepping action for a total of 10 reps (5 on each side) for beginners; 20 reps (10 on each side) for advanced types. Complete this exercise twice a week and try to increase the total distance completed each time.