HOW: Begin this exercise with your feet spread apart. Lunge into the desired leg to exercise, lower yourself as far as you feel comfortable and hold this position. Avoid placing the weight excessively on your forefoot or your heel, keep most of the weight in the middle of your foot.
FEEL: The leg that you are lunging on will be working, from the calves up to the thigh and hips. You may feel a stretch in the groin on the hip of the leg that is straight.
COMPENSATION: Avoid letting the knee going forward past your toes. Also, avoid your knee caving inward, make sure to keep your ankle, knee, and hip in alignment.