Lunges are a quintessential exercise; you can do them anywhere and the effects can be seen in no time, in the form of shapely, toned legs and backside (just in time for bikini season!). If you're planning on incorporating lunges into your routine, however, make sure you're not doing more harm than good.

Directions

1. Stand tall with feet hip-width apart. Engage core.
2. Take a big step forward with right leg and start to shift weight forward so heel hits the floor first.
3. Lower body until right thigh is parallel to floor and right shin is vertical (it's okay if knee shifts forward a little as long as it doesn't go past right toe). If mobility allows, lightly tap left knee to ground while keeping weight in right heel.
4. Press into right heel to drive back up to starting position.
5. Repeat on the other side.