This is a picture of an assisted lunge. This is for beginners. Basically, you can hold onto something for balance (as shown) if you need to. Lunge to the front so that your legs form 90 degree angles; your front knee should NEVER go over your toe, and your back knee should almost touch the floor. To come up, kick off the front heel back into the standing position using your muscle and not momentum. You should feel this in your butt and quads (front of your thigh). You can vary this exercise by alternating legs or do walking lunges. This is one of the all-time best exercises you can do for your legs!!! When it gets easy to do without holding weights, advance yourself by holding dumbbells by your side. I usually use 20 lb dumbbells when I do these in my leg workouts, but you can start with lighter and work your way up to heavier ones.