PrimarySecondaryNot worked
This movement mainly trains glutes, and also recruits Hamstrings, Spinal erectors, adductors.
The lunge loads one leg at a time, hip and knee together, and adds a balance demand bilateral work does not have. The front-leg glute leads; the adductors stabilise.
Eight to fifteen reps per leg. A longer step shifts work toward the glute, a shorter one toward the quad: that is the movement's main dial.
Letting the front knee drift inward on the way up. That is not a knee problem but a hip one — the glute is not holding the rotation.
The variants REPWIND's catalogue carries, under the name the app shows:
The journal, the anatomical map and all 257 catalogue exercises — free to start.