What happens next?

How to do squats and lunges 
Stand erect with your feet approximately one shoulder width apart. 
From there, you can widen or narrow your stance depending on which muscles you are targeting-a wider stance works the hamstrings and glutes, while a narrower stance works the quads. Point your toes slightly outwards, as this helps to stabilize your stance.

pick from the following. a. Stretch the bottom of your feet so that the heel of one foot is flat on the floor. A variation of this exercise is to rotate forward on one foot, the other helping to keep your hips close together.; b. Make sure your feet are slightly wider than shoulder width. It is best to squat at this exact level to make sure you are able to execute these basic push-ups safely.; c. Jump onto a dumbbell (if available). Squat down and slide your foot off the bar, keeping your pelvis slightly off the floor.; d. Keep your arms extended in front of you. Push your hips back, slowly bending your knees to a 90 degree angle.;
d.