Lunges
The history of the lunge can be dated back to the 18th century during the fencing era or even further back to martial arts training in Asia.  Many martial arts form incorporate the lunge in their movement, especially power moves.  As for myself I learned the lunge from one of the greatest coaches ever at Kennewick High School.  I remember many mornings waking up and not being able to walk up or down my stairs due to complete soreness.  What I didn’t realize at the time was that soreness was testimony to what the lunge can do.  I believe there is no other exercise that can work more muscle in one simple movement.  If performed correctly, you can feel your glutes, hamstrings, calves, and especially the quads, and best of all no pain in the lower back or the knees.  Also, there are many variations to the lunge (side, walking standing, reverse, smith-machine, ball lunge/squat). 
For the standing lunge, you start standing with your feet together then step as far as you can keeping your back straight vertically and bending your knee into a right angle, then with explosion push with your quads back to standing position.  For those that want to walk it out, there are two variations.  Most people when doing walking lunges will step long, then stand up, repeat many times.  This is more like a step-up, and is the easy route.  For the more advanced lunger, each step should be pulled through keeping your head at the same level from start to finish.  Basically the easy way looks like peaks and valleys and the advanced looks like a flat line.  For those that find either one of those easy then this is the point where you add resistance or more weight.  Examples-(barbell on back, dumbbells at your sides, or old water or milk jugs=8lbs.).  For lunges, I prefer the Bowflex SelecTech 1090 dumbbells because they are easy to use but allow me to quickly adjust weight for quick sets.  If you can’t afford the SelecTechs, then a pair of milk jugs filled with water weighs just over 16lbs and provides comfortable handles for holding and if you’re thirsty and need a rest then water is already provided for you.  If you have access to a Smith Machines then you can perform a standing lunge inside with a Smith bar and for added depth step (front leg) onto a box alternating legs.  One other variation that most people will call a squat, but I believe it to be a lunge is place your back leg on a exercise ball and lunge out or squat down, you can do this one leg at a time or alternate. 
Things to remember- always stretch before and after lunges, because this is a high intensity exercise.  Stretch quads, hams, calves, and get at least five minutes of a pre-warm-up (jogging, walking, jump rope, leg extension, hamstring curls) to get the blood flowing and muscles loose.  Try to always keep your back straight, and the knee in a 90 degree angle to prevent any injuries to back or knees.

…For more information and tips, check my website, www.chadamartin.com and thanks to Richland Bikes & Fitness for providing equipment.