The walking lunge is one of the biggest bang-for-the-buck exercises to add into your weekly programming. Here's how I use lunges, along with leg extensions, as a finisher on leg day.
Mark Dugdale: Lunge & Leg Extension Finisher
Here's Why You Should Do It
It activates all those big muscles required to squat and/or Dead-Squat™ Bar.
It both requires and builds core strength.
It challenges stability and balance.
It improves flexibility through the quads, hamstrings, and hips; aiding in injury prevention.
It works the body unilaterally.
Increasing the load via dumbbells works grip strength, traps, and back in addition to the lower body.
Increasing the distance or shortening the rest breaks makes it a fantastic fat burner.