With dumbbell lunge, main muscle groups being worked out are front thighs (quadriceps), butts (gluteal maximus), hamstrings, and front thighs (quadriceps). I highly recommend this workout for ladies who want to firm up their thighs and butts.
Steps:

Hold two dumbbells in your hands by your sides. Feet shoulder width apart. Use light dumbbell [...]

Calves are one of the most neglected muscles in the lower body. I find it difficult to develop the calve muscles. Probably the daily walking has toughened these muscles to the point where I have to take exceptionally intense training to force them to grow. I use dumbbell, barbell, machine and even body weight [...]

In my earlier post of the barbell squat, I recommend beginner to start with Smith Machine. However, for those who have been training with Smith Machine for a while or those who dare to try for a different challenge, go for free weight squat.
While I was with Clark Hatch Subang Sheraton, I always stuck [...]

Squat is the best exercise for your buttock and legs. However, many beginners found that barbell squat is too tough and some people also said that it is dangerous for the knees and not suitable for women. While I agree it is not easy to do it correctly, whether you are a guy [...]