Lunges for the Hips, Glutes and Thighs

If you want to add intensity to your lunges, as if they aren't intense enough, using a barbell is one way to go. A barbell distributes the weight more evenly across your shoulders so you can lift heavier than you may be able to with dumbbells. To keep this move safe, only use a weight you can lift or have a spotter nearby.

1. Place a medium-heavy barbell on the meaty part of your shoulders (use a bar pad if you need to) and take the right foot forward, left foot back in a split stance.
2. Keeping the torso upright and abs engaged, bend the knees to lower the body towards the floor. Keep the front knee behind the toes and be sure to lower straight down rather than forward.
3. Lower down as far as you can go without touching the back knee to the floor.
4. Push into the front heel to stand back up, avoiding locking the knees at the top of the movement.
5. Perform 1-3 sets of 8-16 reps.