Lateral lunge. Photo: Brittany Hammond, CPT. 1. ... Jaques says that as far as importance, the squat and lunge are equal. “Weighted or not, they’re a staple for the lower body,” she says.

Lunges may also be more effective at building muscle in the glutes specifically than other types of lower-body exercise. In a small study, women performed weighted squats and lunges, 20 minutes apart.

The side or lateral lunge strengthens the quadriceps, hamstrings, glutes, adductors and core to help you ward off injuries. nortonrsx/iStockphoto/Getty Images. Side-lunge modifications ...

Fitness instructor Jayen Wells leads you through this sweaty 30-minute routine designed to strengthen your entire lower body, featuring various rounds of weighted squats, lunges, and deadlifts.

Lunges can be used to work several muscles in your lower body, including your quads, glutes, and hamstrings. You can also target additional muscles by trying lunge variations, such as the lateral ...

Weighted Burpees. 1 minute. Reverse Lunge Curl to Press. 40 seconds, 20 seconds of rest. Lateral Jump Press. 40 seconds, 20 seconds of rest. Dumbbell Halo. 40 seconds, 20 seconds of rest. Weighted ...

Read what happened when one fitness writer did 50 weighted lateral step-ups every day for one week, plus the benefits of the leg exercise, and how to do it yourself.

The side or lateral lunge strengthens the quadriceps, hamstrings, glutes, adductors and core to help you ward off injuries. nortonrsx/iStockphoto/Getty Images. Side-lunge modifications ...