The thing I love about lunges is that the only limit is your imagination! I use them for many different purposes within my own training and also in many varied forms when training my clients, whether it be for competition, lifestyle or strength. We can utilize a lunge not only to evenly train the major muscle groups in the legs but they are an excellent compound movement which also elevates the heart rate and brings on an excellent cardiovascular effect. Walking lunges, reverse lunges, plyometric lunges, step up lunges and stair lunges are just a few examples that can be implemented into your training for well-developed glutes, legs and overall fitness.
Lunges, when executed correctly, will train all the major muscle groups in the legs. But first (and prior to lunging) I recommend stretching the quads, hip flexors, glutes, hamstrings and pectorals so that your range of motion is not restricted due to tightness in these muscle groups, then the muscular chain for the lunging actions can operate more functionally.
*NB if you are really tight and stretching is not improving the depth of your lunges then consistent daily rolling using a foam roller up and down the thighs, hamstrings, glutes, IT band (outside of the thighs) is one of the best things you can do to produce a neurological release of these potentially tight muscle groups.
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