The slow lunge is a very simple exercise that can be used for a nice solid workout if you don’t have access to weights. This can also be used for a warm up if you just do a couple of repetitions. If you haven’t read the earlier lunge article I suggest you take a look at that as well.
To begin the slow lunge, start in a standing position with both of your feet together. Take one large step forward with one foot and bend down so that the knee of your stationary leg almost touches the ground. Hold that position for a few seconds and then slowly return to the starting position.
That’s about it for the slow lunge. It’s really quite easy and will give your legs a nice workout if you do them at a really slow tempo.