How to do the Lunges
Start by standing vertical and grasping weights in either hands. Then proceed to extend one leg forward (as shown), and then with your back straight and head up lower your body by bending your knees making sure that your knee does not extend over your toes. Also, make sure the back leg does not touch the ground. Now proceed back up to the starting position by pushing off with your heel.
Split lunge is shown above. Walking lunges include walking and forward lunges are stepping forward and then stepping backward.
Anyone with knee problems or beginners should not attempt this exercise.
Self spotting can be performed by letting the weights go and continuing to perform repititions.