Lunges  are a good exercise to improve the leg and trunk strength, flexibility, and balance. Lunges are easy to do and require no equipment which makes them a great exercise for warming up prior to an athletic activity or as an exercise in your workout/training routine.  Lunges target the quadriceps, hamstrings, and gluteals.  Variations of lunges can be used to help with learning to load the hips for athletic movements or work on balance and stability during athletic activities. Working on lunges can also help with improving symmetry in strength between the legs as it allows for a more singular loading position for the each leg during the lunge motion.  Use lunges to improve flexibility, improve strength, or warm-up prior to an athletic activity.