For athletes just starting out, split squats can help build basic strength, coordination, and balance before advancing to more intense variations like reverse lunges and walking lunges ...

If you’re bored with squats, deadlifts and regular forward and reverse lunges, and want to try a new leg exercise to build strength in your glutes and quads, curtsy lunges are a must.

“The movement… mimics the direct body mechanics and muscles as running as you drive that reverse leg back up to standing.” “Lunges are more challenging on the body than the squat due to ...

or you can replace the squat with a completely different exercise that targets the same muscles. These are the five we'd recommend... Normal lunges are great, but deficit lunges are even better.

A fitness trainer gives us a step-by-step guide to reverse lunges, and why they’re so good to do. “Lunges are an absolutely amazing functional exercise, because it directly mimics what you do ...

In one motion, squat, then drive through heels to stand up and press weights overhead, stopping when arms are straight. Reverse movement to return to start. That's 1 rep. Complete 10 reps.

Land softly in a squat position, then walk backwards staying ... then step back with right foot into a reverse lunge until knee is one inch off the ground. Switch sides after 1 min.

Squat as low as you can ... backward—exactly the same width as you would take moving forward in a walking lunge. Once your knee almost touches the floor, push back up and forward to your ...