দ্য lunge pattern

Split-stance and single-leg lower-body work, one leg clearly in front of the other. Half the load, twice the balance demand, and a far longer range at the hip than a two-legged squat. It also finds side-to-side differences that a barbell quietly hides.

Across the 15 lunge exercises on this site, the prime movers are the quadriceps, glutes, adductors. Which one leads depends on the angle and the equipment, not on the pattern alone.

Twice a week is a sensible default for every pattern. A programme built on movement patterns rather than muscles is harder to leave holes in — if every week contains a push, a pull, a squat, a hinge, a carry and some trunk work, very little gets missed.