1. 1. Find your natural range of motion.
2. 2. Never let the front knee exceed the front lunge toe.
3. 3. Keep your chest up.
4. 4. Never let your front knee drop below a 90 degree angle.
5. 5. Exhale on the lift.

Posterior Thigh Muscles

The "gluteus maximus" is the strongest muscle in the body and covers a large part of the buttock. It connects the ilium, sacrum, and coccyx to the femur by tissues of the thigh and acts to extend the thigh. The gluteus maximus causes the leg to straighten at the hip when a person walks, runs, or climbs. It is also used to raise the body from a sitting position. The "gluteus medius" is partly covered by the gluteus maximus. Its fibers extend from the ilium to the femur, and they function to move the thigh out and rotate it medially. The "gluteus minimus" lies beneath the gluteus medius and is its companion in attachments and functions. The "tensor fasciae latae" connects the ilium to the tissues of the thigh, which continues downward to the tibia (bone in the lower leg). This muscle functions to abduct and flex the thigh and to rotate it.

Quadriceps 
Femoris Muscles

A large, fleshy group called the "quadriceps femoris" occupies the front and sides of the thigh and is primary extensor of the knee. It is composed of four parts - "rectus femoris," "vastus lateralis," "vastus medialis," and "vastus intermedius." These parts connect the ilium and femur to a common "patellar tendon," which passes over the front of the knee and attaches to the patella (knee cap). This tendon then continues as the "patellar ligament" to the tibia (lower leg bone.)

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As you lift the weights upward, rotate your palms so that your pinky fingers line up side by side. Do not allow the weights to touch at the top of the movement.