Back squats are one of the fundamental exercises in strength training. They are typically performed with a barbell, allowing for progressive overload. Back squats primarily target the thigh muscles, particularly the quadriceps and glutes. Additionally, they strengthen the core and lower back, as these muscles are crucial for stability and control during the exercise.

Back squats are among the most well-known foundational exercises in strength training, as they promote overall body strength and stability, improve functional movements in daily life, and, when combined with other strength exercises like deadlifts or lunges, provide an excellent foundation for leg training.

Curtsey lunges are a variation of the classic lunge, where the back leg is crossed behind the body. This movement particularly targets the outer thighs and glutes, especially the side glute muscles. The crossing motion also promotes knee joint stability and improves coordination. Compared to the normal lunge, curtsey lunges work the side muscle groups more intensively, making them an effective exercise for balanced leg training.

Supported lunges with gymnastic rings are an excellent exercise, especially for beginners. They specifically target the leg muscles, particularly the quadriceps and glutes, while the rings provide additional stability and balance. This support reduces the risk of injury and makes it easier to perform the exercise correctly. At the same time, the movement promotes hip mobility and increases leg strength, forming the foundation for more advanced exercises.

A variation of this exercise is performing regular lunges without support or with added weight. Unlike supported lunges, these require more balance and greater control of movement.