Front Lunge

How to do it: 

Stand with your feet hip-width apart, hands on hips (shown).
Keeping your chest lifted and back straight, take a large step forward (about three feet) with the right foot so the knee is bent 90 degrees and the thigh is parallel to the floor.

Repetitions: Do eight lunges with the right leg; repeat with the left.
Bonus benefits: Aside from working your rear end and thighs, the front lunge challenges your balance and coordination and firms your core a bit.

前弓步

要点：双脚站立，臀部同宽，双手放在臀部（如图所示）。
让您的胸部和背部笔直抬起，右脚向前一大步（约三英尺），使膝盖弯曲90度，大腿与地面平行。

重复：左右腿各八次。

好处：收紧臀部和大腿，挑战你的平衡和协调力。