You want to start light and work your way up to heavier weights. This totals six sets. This may seem like an excessive amount of sets, but, remember, when you are working legs you are working 50 percent of your entire body. You can do these on the Smith Machine, under a squat rack or with dumbbells. Lunges work your glutes and hamstrings and the front of the thigh.
Lunges are essential to having full and hard glutes.
You can do six alternating reps on each leg so as not to exhaust either leg. When doing lunges, make sure that the lead foot is lunging out heel flat, knee bent in front of you so that you cannot see your toes. The back leg is bent while you are resting on the ball of your foot, and as you come down the knee of your back leg should almost touch the floor. This totals four sets. This exercise helps develop the hamstrings, which are very important for having nice glutes.