Looking for an effective exercise to add to your routine this year? Don’t get distracted by trendy Instagram moves that may look impressive but aren’t always practical for everyone. The real key to building a stronger body lies in sticking with foundational exercises – and lunges are a great example.

While squats are often the go-to for a stronger lower body, lunges are just as important. They’re not only fantastic for targeting the glutes, inner thighs, and calves but also provide significant benefits for men and women alike. If you want a move that will leave you feeling the burn for days, lunges are the way to go.

One of the reasons lunges are so effective is because they allow you to work each leg independently. This helps correct imbalances that can arise when your stronger leg takes over during exercises like squats. Plus, the split stance of the lunge challenges your balance and forces your core to engage more actively than squats or deadlifts do. This can greatly improve your overall stability and strength.

Personally, I can perform bodyweight squats without feeling much soreness afterward. However, throw in a few walking lunges, and I guarantee I’ll be feeling it the next day. That’s because lunges are more than just a leg workout – they hit those trouble areas effectively, helping you develop better strength, coordination, and muscle tone.

One of the best parts of lunges is their versatility. While exercises like squats have limited variations, lunges offer plenty of different styles to keep your workouts interesting and challenging. You can switch between stationary lunges, reverse lunges, walking lunges, curtsy lunges, lateral lunges, and more. Each type targets different muscle groups and helps you move in multiple planes of motion.

If you’re already familiar with lunges and want to make them more challenging, try adding weights. Hold dumbbells in your hands, place a barbell on your back, or use a medicine ball or weight plate. You can also make lunges more dynamic by incorporating a shoulder press as you rise, a bicep curl during the lunge, or even a rotation at the bottom of the movement. The possibilities are endless, and the added complexity can help burn more calories by engaging your full body.

Incorporating a new lunge variation into your routine every week or two will keep your workouts fresh and ensure that you’re targeting all the muscle groups in your legs, glutes, and core. Plus, lunges are a great way to boost your cardio while building strength and endurance.