Lunges are a good exercise for strengthening, sculpting and building several muscles, 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. Even if you have a super busy schedule, you can still find time to do several lunges. Stop making excuses and start exercising to transform your body today.