The Lunge is another of the big exercises that should never be avoided. The lunge mimics the natural walking and running pattern and develops one-legged strength to a certain degree.
It uses the core in a very different way from the Swing and the Squat so be prepared to have to work on some stabilization as you may be a bit wobbly at first.
Kettlebell lunges are a perfect example of how well the kettlebell can be used in various workouts. Everybody should be familiar with the basic lunge. The lunge by itself is a great way to isolate and strengthen muscles in the legs, butt, back, and core. The lunge is categorized by many as primarily an exercise movement seen in classes geared towards women. Because of this and other false mentalities lunges are often skipped in workouts. The lunge is in fact an essential movement to help strengthen the legs and other posterior chain muscles.
Muscles Used : Adductor Magnus, Biceps Femoris, Erector Spinae, External Obliques, Gastrocnemius, Gluteus Maximus, Gluteus Medius, Gluteus Minimus,Internal Obliques, Multifidus, Peroneus Brevis, Peroneus Longus, Psoas, Rectus Abdominis