Lunges

Description

Hold dumbbells at your sides or a barbell across your back. Step forward with one leg and lower your body until both knees are at 90 degrees, then push back to the starting position. Alternate legs or do all reps on one side before switching. Lunges develop the glute-hamstring tie-in and create separation between the quads and hamstrings. Arnold used walking lunges as a finishing exercise for legs. The key is to take a long enough step that your front knee doesn't extend past your toes.