There is one great combination move that will help hit the quads and hamstrings while also helping to give you a solid core. The routine I am referring to is the lunge-step-up combination.
The benefits of lunges are that a long lunge emphasizes the gluteals, whereas a short lunge focuses on the quadriceps. Now add some step-ups to the mix and you’re really putting your lower body to work – hitting not only the quadriceps and glutes, but your calves and hamstrings as well.
Other secondary muscles which are also targeted include the abs and back muscles. These muscles are used primarily to stabilize your lower body and keep your torso and core muscle upright throughout the movement. Another added benefit of this combo move is that by working several muscle groups at once, more calories are burned in a shorter period of time.
How To Perform The Lunge-Step Up:
Before beginning the routine set up a bench or platform, which you can use to step up on. This should be just above knee height.
Using a squat rack, place a barbell across the back of your neck as if you are about to squat.
Keep your upper body straight with your shoulders back and relaxed and chin up. Pick a point to stare at in front of you so you don’t keep looking down.
Make sure you engage your core.
With the barbell across the back of your neck, the first movement will be a lunge so step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn’t touch the floor.
Once you complete a lunge (with one leg) immediately step forward and up onto the platform with the back leg. the knee will again be at a 90-degree angle. Make sure you bring your other leg onto the platform to complete the move.
Proceed to step back down and repeat the movement with the alternate leg.