Static Lunge with Bicep Curl

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Equipment Needed
Flat surface, preferably without carpet.
Dumbbell Free weights used in resistance training. Dumbells vary in size and composition and come in a large range of weight. Some dumbbells are a fixed weight while others are adjustable. They come in pairs and can be used for a wide range of weight resistant exercise

Muscles Worked
Quadraceps
The quadricep includes the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius. The largest muscle is the rectus femoras that connects to the pelvis and below the kneecap. It sits in the center of the thigh, crossing the knee and hip joints. The vastus lateralis and vastus medialis on either side of the knee and the vastus intermedius, underlying the rectus femoris, run from the top of the thighbone to the knee and work to straighten or extend the knee.

Hamstrings
The hamstrings, located at the back of the thigh, are comprised of the biceps femoris, semitendinosus, and semimembranosus. These muscles, which attach at the lower part of the pelvis and at the back of the knee, are responsible for extending the hip and flexing the knee.

Separate your feet at a distance equal to or slightly lesser than that of your body length.
Make sure your toes are pointing forward and your feet are hip distance apart.
Take the dumbbell into the hand that is on the same side as your back leg.
Look forward with your gaze and hold your neck in alignment over your spine.
As you bend your legs, keep your front knee over your foot or slightly forward, but never further forward then your toes. As you bend allow your front thigh to come parallel with the ground, at the same time curl the dumbbell using your biceps.
As you bend your front knee, your back knee should also bend so that the back thigh is at an angle less then 90 degrees to the ground to allow for a stretch in your back hip flexor.
Exhale as you straighten both legs along with your arm.