Lunges look simple, but they quietly test balance and strength.
Step forward with one leg. Lower until both knees form a near 90-degree angle. Push back up through the front heel.
Alternate legs for 10-12 reps each.
What makes lunges effective is the stretch they create in the thigh muscles. That stretch, followed by controlled contraction, helps reshape muscle fibres over time.
To increase intensity, try walking lunges across a room or hallway.
