This efficient exercise hits every muscle in your lower body and gives you serious butt-lifting and thigh-defining results.  You should feel this in your butt, front thigh, rear thigh, upper hips, inner thighs and calves.  You also feel your abdominals contract hard to keep you from bending forward as you lunge.  Crossing your leg behind you at an angle engages your buttocks muscles, which will add shape and roundness to your butt.  A little diagonal placement of the front leg will give your quadriceps a streamlined curve and make your thighs look long and lean. 

• Stand with feet hip-width apart, hands on hips (without weights) or hands at sides holding dumbbells (choose a weight that is challenging).
• Abs pulled in, chest lifted and shoulders relaxed (to make it a little easier, you can start with toes slightly turned out).
• Step right leg diagonally backward, bending both legs into a “curtsy” position, keeping right heel lifted.  Left knee will naturally turn out and align with left toes.  Keep hips and shoulders squared and torso erect.
• Push off the ball of your right foot and straighten both your legs to return to starting position.
• Repeat, stepping back with left leg, and continue to alternate sides to complete repetitions.
• Work up to 3 sets of 15 repetitions, alternating sides (1 rep equals both sides).

Tips On Form:  This lunge challenges your balance, so keep your abs pulled in to hold you upright.  Don’t let front knee move out of alignment by rolling foot inward; this places stress on knee joints and ligaments.  Don’t let upper body tilt forward; you can lose balance and it takes emphasis off buttocks muscles.  Don’t let hips drop out of alignment; this can put strain on both knees.

Advanced Tip:  Add weight holding heavier dumbbells (not compromising form), completing all reps. For an additional challenge complete all reps on one leg before switching sides.

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.