http://scoobysworkshop.com/2013/02/10... Lunges are a great leg exercise you can do at home or at the gym. They not only work hamstrings, quads, and calves but require a lot of stabilizing muscles as well for the balance. Later we will cover some of the many variations but first the basic lunges in place.
1 stand straight 2 take a big step forward with left leg 3 lower trailing knee to floor (right knee) 4 push explosively with leading leg (left leg) to propel you back to the standing position 5 repeat with the right leg
One step forward and back with the left leg and one step forward and back with the right leg is one rep. Do 12-16 reps if you are starting out, do 4-8 reps if you are advanced and working on strength/mass.