1. Proper alignment Take a big, John Cleese-style lunge forward with your left foot. When you land, bend your left and right knees as far as you can. Push off your left foot to return to the start.

2. Side lunge: Step your right leg out to the side. Keep your left leg straight as you sit backward over your right foot like you are squatting. Make sure your right hip is over your right foot.

Squats and lunges are the two most popular and common lower body workouts. Both are foundational exercises that help to build overall muscle mass while improving performance and strength. It is ...