That's Fit

The lunge is a very popular lower-body exercise, hitting the hamstrings, glutes, and quadriceps with a deep, satisfying muscle burn. Just like most exercises, there exists a wide variety of lunges you can perform. But unlike exercises that keep you in a fixed position throughout a set, you can vary your lunges rep-by-rep to really blast your leg muscles.

A great one-two combination is to perform the standard forward lunge and then go right into a reverse lunge. To do so, start by standing upright and with your feet together. Next, take a step forward with your right leg and then lower your body while keeping your back straight. Once your rear knee is only inches from hitting the floor, hold in this position for a second and then press yourself back up and backward to the staring position.

Now, this would normally be where you would then step forward with your left leg and perform the same move. However, this time try bringing your right leg behind you and doing a reverse lunge. Using the same leg you led with in the forward lunge (which, in this example, was your right leg), take a fairly large step backward. Then, slowly bend that knee to lower your upper body, again keeping your back as straight as you can. Once your right knee has almost touched the ground, hold for a second and then push your body up and forward. You should now be in the starting position again, standing upright and with your feet together. Finish this one-two combination by doing with your left leg what you just finished doing with your right. Once back to the starting position again (after doing a full one-two combined rep for each leg), that equals one total rep.

Here's a very good video demonstration of forward and reverse lunges from a trainer featured on ExpertVilliage.com