http://AskTheTrainer.com/lunge-exercise.html Personal Trainer Michael Behnken, MS, NASM-CPT-PES, CSCS These lunges are great for increasing the functional strength in your inner and outer thighs as well as quads, hamstrings and glutes. Pretend you are standing in the center of a clock and lunge out to 10 and 2 o'clock. Make sure to keep both toes pointing straight ahead. Do not pivot your feet at all or you will not work your inner and outer thighs. You can perform with weight or do it from a split squat / stationary lunge position. Stop if your knees hurt during this lunge exercise. If they hurt you may have muscle imbalances which have lead to posture problems. Read the following page for your own good. http://AskTheTrainer.com/posture-problems.html