Lunges are probably one of the most hated exercises in the fitness world...yet, what have lunges ever done to us besides help us build firm, strong legs? Okay, they do burn and they hurt and, according to more than one of my clients, they are "from hell," but no exercise is better for overall lower body strength and fitness.
Regular lunges are fine, but these around the world lunges (a.k.a., wheel lunge) incorporate three exercises, all in one: A front lunge, a side squat and a reverse lunge. This moves hits every muscle in the hips, glutes and thighs and the balance challenge will engage your muscle fibers in a different way. You can also try a side lunge rather than a squat, if you want to keep things a bit more lunge-y.
The key is to keep this move slow and controlled and try to use the strength of your legs rather than momentum as you move from one exercise to the next. You can also hold weights for added intensity.
Do it right: Step forward with the left foot and lower into a lunge, keeping the front knee behind the toe. Step back and immediately step to the left into a squat (or a side lunge). Step back and take the left foot back into a reverse lunge. Come back to start and repeat for 8-16 reps before switching legs.