“The lunge is a super effective exercise that targets all the major muscle groups of your lower body,” explains Hunter McIntyre, HYROX world champion & Represent 247 athlete. McIntyre points to a 2021 study in the Journal of Isokenetic and Exercise Science which found that activation of the quadriceps and glutes was generally stronger in the lunge than in back squats. “They are a great all-round exercise that can be low intensity—so kinder on your knees and joints—and you can mix it up with weighted or bodyweight squats, front squats, Sumo squats, overhead squats.