Instructions

Preparation

Stand with dumbbells grasped to sides. 

Execution

Step back with one leg while bending supporting leg.  Plant
forefoot far back on floor.  Lower body by flexing knee and hip
of supporting leg until knee of rear leg is almost in contact
with floor.  Return to original standing position by extending
hip and knee of forward supporting leg and return rear leg next
to supporting leg.  Repeat movement with opposite legs alternating
between sides. 

Comments

Keep torso upright during lunge; flexible
hip flexors are important.  Forward knee should point same
direction as foot throughout lunge.  A long lunge emphasizes Gluteus
Maximus; short lunge emphasizes Quadriceps.