Lunges are a foundational movement exercise that can be done anywhere and everywhere. They are easy to do and there are so many variations that make them a great exercise. However, they are one of the most butchered exercises in the gym and have caused injuries. Lunges allow you to elevate your heart rate and target several muscle groups at the same time. The targeted muscles include the glutes, hamstrings, quadriceps, and the calf muscles, abdominal muscles, and back muscles act as stabilizers.