re excellent exercises. But, are there other exercises that will give you shapely glutes, thighs and calves all in one movement? Of course! Lunges work all of the major lower body muscles as well as incorporate the core. They can also be used to increase speed, strength and jumping power.

· Stand in a Split Stance - Place one foot forward (weight on heel, toes for balance), place the other foot back (weight on the ball of this foot).
· Sink downward, bend both knees to ~90o.
· Your ears, shoulders, hips and rear knee should line up when viewed from the side. As your second toe and your thighs should point in the same direction when viewed from the front.
· Push with the front heel and the ball of the rear foot to elevate your torso. Simultaneously squeezing your glutes, hamstrings and calves.
· When you begin to add weights make sure to avoid leaning forward or sideways.