Lunges are an essential part of any exercise program. They do not require any equipment, and you can do them at home for days you do not train with your trainer. Make sure you do them correctly to protect your joints.
To do a lunge:
Keep your body straight, with your shoulders relaxed and back and look straight ahead. Make sure you do not look down, so pick a spot in front of you and focus on it. Engage your core.
Step forward with one leg, lowering your hips until both of your knees are at about a 90-degree angle. The knee of the forward leg should be directly above your ankle and the knee of the lowered leg does not touch the floor.
Push back up to starting position but remember to use both legs and keep your weight on your heels.
If you cant go as low as 90-degree angle, stay up higher. It is better to keep torso upright and feet in correct position to ensure good form while you working on depth of the lunch.
If you want to add an additional challenge, you can do one or all of the following: