Both lower-body exercises have benefits, but the most effective move depends on whether your goal is strength, fat loss or ...

Lateral lunges: Forward and reverse lunges are great and all, but laterals are optimal for working different muscles.

Forward Lunges Step forward and lower into a lunge, keeping your form tight. Return to standing and repeat on each leg. This works glutes, quads, and hamstrings. Wall Sits with Glute Focus ...