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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: