1, Forward Alternate Right and Left Foot Lunges
| | STEP 1: Place your right foot forward while your left foot is behind your body about one stride-length apart.  |
| | STEP 2: Flexing the left foot, slowly sink down. This will set off your right knee to bend. Put your weight on the heel of your front foot to work the buttock muscle most effectively. Return to starting position and work with the other leg.  |
2, Backward Alternate Right and Left Foot Lunges
Instead of Front , step back
