Walking Lunges (Training with Free Weights)

The Lunge tones the legs and can give you wonderfully toned inner thighs and buttocks. But you should never do this Fitness Exercise if you have knee problems. The Lunge strengthens several muscles: your hamstrings, gluteals, and quadriceps.

The Walking Lunge is a variation of the Lunge. This exercise enables you to strengthen your muscles more. When doing the Walking Lunge, make sure to keep your back straight, your torso upright, and your abdominals tight. Don’t lean forward. Let your knee pass forward your big toe in the middle position.

	STEP 1: Stand with feet hip-width apart. Keep your arms straight and hold your dumbbells at your sides.
	STEP 2: Move your right foot forward, bending both knees and with the left knee pointing towards the floor. Keep your upper body straight.
	STEP 3: Slightly straighten your legs and do another Lunge. Step forward using your left foot and bend both knees. Keep your arms and dumbbells at your sides until you finish the exercise.

Dumbbell Squats - Free Weights Exercises

Squat, similar with Lunges, is a great all-around exercise for the legs. This Fitness Exercise is a tried-and-tested lower body exercise for anyone without knee problems. Squats focus on your hamstrings and gluteals, and also target your abdominal muscles and lower back since they are used for balance.

The Squats come in many variations. One of them is the Dumbbell Squat. This exercise obviously makes use of dumbbells as you do the Squat. Learn how this exercise is done in this section:

	STEP 1: Stand with feet hip-width apart and keep your back straight. Your arms should be straight on your sides, with each hand holding a dumbbell.
	STEP 2: Slightly lean forward. Bend your knees and lower your upper body. Be sure to keep your heels on the floor and your arms straight on your sides.