Get in a split-stance position that is wide enough that your front shin is vertical at the bottom of the lunge.
1. Your hands are on the hips and feet pointed straight ahead.
2. Keeping the torso upright, descend until the back knee approaches or touches the ground.
3. Return to starting position.
Primary: Quadriceps (rectus femoris, vastus lateralis, vastus medialis, vastus intermedius), gluteus maximus
Secondary: Hamstrings (biceps femoris, semitendinousus, semimembranosus), adductor magnus, adductor longus, adductor brevis, gluteus medius, gluteus minimus, deep-hip external rotators.