If you want to tone your legs and glutes, lunges are an effective tool to have ... Hold a dumbbell in each hand at your sides. Step forward with the right foot as you bend the elbows in a hammer ...

On your next rep, step forward with your right leg. Continue to alternate back and forth—doing one rep with your left, then one rep with your right.

or alternating reverse lunges are easier (details on both of those below). Both of those lunges will put less stress on your knees and also require less balance than a forward lunge or walking lunge.

[and] you are alternating each side, you are going to feel your core get stronger, along with the quads and the glutes," Anderson said. Depending on skill level forward or reverse lunges can be ...

Repeat this movement, "walking" forward as you lunge, alternating legs. If you find that walking lunges are too difficult, try to build up your strength with stationary lunges first, as ...

alternating as you go, or stay on one leg at a time if balance is a challenge. Be sure to complete an even number of reps on both sides. The walking lunge is usually done walking forward ...

try overhead walking lunges. Begin with one dumbbell overhead and the arm straight. Take alternating big steps forward into long lunges. Keep your gait nice and wide, with your feet in line with ...

Lunges are one of the highest ROI (return on investment) exercises out there. Not only do they engage and strengthen lower body muscles, but they also get your heart rate up and give you a big old ...