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The lunge is a lower-body exercise targeting the quads, hamstrings, and glutes, enhancing balance, stability, and overall leg strength through a forward or backward stepping motion.

This means focusing on dynamic moves, like lunges, that work groups of muscles, rather than individual ones. It also means focusing on important joints — like the shoulders, hips and spine.

Build hip flexor strength. Sit on the floor, chest up, legs straight, a kettle-bell or another object just outside your right ankle. Keeping your legs straight, lift your right leg over the object and ...