Everyone who has done lunges knows lunges suck but you can’t deny the gainz you get from them. Lunges grow your glutes and quads. Now you may be thinking why do I want to grow my glutes, Your glutes play a major factor in both deadlifts and squats. Lunges are a great accessory workout which is why we like to hit lunges after a big compound movement like front squats or back squats.
There are few different variations you can choose from:
Lunges with your back foot on a bench
Complete 4 sets of 4-8 reps each leg