With dumbbell lunge, main muscle groups being worked out are front thighs (quadriceps), butts (gluteal maximus), hamstrings, and front thighs (quadriceps).随着哑铃弓步，主要肌肉群正在制定的前面大腿（股四头肌），枪托（臀部鲆），腿筋，和（股四头肌）前大腿。 I highly recommend this workout for ladies who want to firm up their thighs and butts.我强烈推荐这个女人谁想要坚定自己的大腿和烟头锻炼。
Steps:步骤：

Hold two dumbbells in your hands by your sides.握在手中，你的两面哑铃。 Feet shoulder width apart.双脚分开与肩同宽。 Use light dumbbell [...]用轻哑铃[...]

Calves are one of the most neglected muscles in the lower body.牛犊是在较低的身体最被忽视的肌肉之一。 I find it difficult to develop the calve muscles.我很难发展卡尔韦肌肉。 Probably the daily walking has toughened these muscles to the point where I have to take exceptionally intense training to force them to grow.也许每天走路的锻炼这些肌肉，以至于我必须采取非常强烈的培训，以迫使他们成长。 I use dumbbell, barbell, machine and even body weight [...]我使用哑铃，杠铃，机械，甚至体重[...]

In my earlier post of the barbell squat, I recommend beginner to start with Smith Machine.在我刚才的杠铃深蹲，我建议初学者首先史密斯机的职位。 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.然而，对于那些谁被史密斯训练了一段时间机器或那些谁胆敢尝试不同的挑战，自由重量去蹲。
While I was with Clark Hatch Subang Sheraton, I always stuck [...]虽然我与克拉克海奇梳邦喜来登酒店的时候，我始终坚持[...]

Squat is the best exercise for your buttock and legs.下蹲是您最好的臀部和腿部运动。 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.然而，许多初学者发现，杠铃深蹲是太艰苦，有些人也说，这是危险的，膝盖和不适合妇女。 While I agree it is not easy to do it correctly, whether you are a guy [...]虽然我同意这是不容易做到的话，无论你是一个男人[...]