The lunge is a leg strengthening exercise that works mainly the quadriceps and glute muscles. Bodyweight lunges can be used in leg warm-ups and dynamic stretches. To add weight to the exercise you can hold a dumbbell in each hand, or hold a barbell across your back.
To do the lunge take a step forward that is 1.5 to 2 times the length of your normal stride. The front leg should bend similar to a squatting movement. The back leg also bends with the knee going directly towards the ground. Be careful to not bang your knee on the ground. That is a easy way to cause injury. While you are lowering into the lunge position, your chest should be facing outward, not leaning forward. If you lean forward it can cause your front knee to go past your toes which is not correct form.