The lunge is an excellent lower body exercise that will strengthen your? butt (glutes) quads This exercise is great for men and women looking to strengthen their upper legs and butt. Women especially love this exercise as it helps to get the toned look on your butt and thighs. The exercise can be performed with a barbell, dumbbells, kettlebells or even with no added weight. In this instructional we focus solely on the barbell lunge.