Lunges are a lower body exercise that work similar muscles to the squat with a different range of motion.
The exercise can be performed with just the bodyweight or with dumbbells in each hand. While a heavy weight can be used, it is best to be cautious due to the balance and coordination required for the exercise. Otherwise, the movement is relatively simple.
The variations in lunges allow for greater weight to be used and require less balance and coordination.
Place the back leg on an elevated surface, preferably a bench. Hold dumbbells in hand or a barbell over the shoulder. Perform steps two and three of the regular lunge movement.