"The most efficient and effective exercise for the lower body is lunges...
Lunges work many large muscles including quadriceps (front thigh), gluteus maximus (butt), hamstrings (back of thighs), and gastrocnemius (calves). Lunges also work your stabilizing muscles like abs, back, inner and outer thighs.
Types of lunges can include:
* walking lunges
They are all effective for different reasons. Forward lunges work more the front of the legs. Reverse lunges work more the back of the legs and are easier on the knees. Stationary lunges improve balance, working more stabilizing muscles. Walking lunges are the most challenging and, I believe, the most effective."
--from my book "Real Health Real Life"