Lunges are used by cross-trainers, weightlifters and yoga practitioners, and they can also be used by you to tone up your quadriceps (thighs) and gluteus maximus (arse).

The name is slightly misleading, however – they’re a bit more graceful than a straightforward lunge. You wouldn’t perform one as if you’re throwing yourself at the last Malteser in the box, basically. And they really help with all over body toning, unlike Maltesers…

• According to Livingstrong.com lunges work your glutes and quadriceps and also engage your hamstrings. Strengthening these large muscle groups can speed up your metabolism, which is beneficial if you’re trying to lose weight. When excess fat is reduced from your lower body, lunges can help you shape, tone and firm up your tush and legs
• Lunges can also help your core stability as you are working hard to keep your torso upright
• As long as you don’t mind a few odd looks, lunges can be performed anywhere and are perfect for anyone looking for a quick exercise fix
• Once you’ve mastered the basic lunge, you can add dumbells into the equation or add some movement by lunging forward or backward to make your body work harder and burn more calories

Here to show how to do lunges correctly is “celebrity trainer” Layla Luciano (not sure if she trains celebrities or if she’s a celebrity herself, but anyway).

How to Do a Lunge by Howcast

Next up, Fitness Blender gives you a few variations on the standard lunge, blended together into a “butt-lifting” workout.

100 Rep Lunge Challenge by Fitness Blender

How’s your butt feel? Lifted? Whit-wooo!