Lunges are a good exercise for strengthening, sculpting and building several muscles/muscle groups, including the quadriceps (or thighs), the gluteus maximus (or buttocks) as well as the hamstrings.A long lunge emphasizes the use of the gluteals whereas a short lunge emphasizes the quadriceps. The lunge is a basic movement that is fairly simple to do for beginner athletes.
via-Howcast