Walking Lunges

Step ups have their place, the machines are nice every now and then, and squats are always a staple but there is nothing quite as brutal as hoisting some weight and lunging across the yard with it.

Dumbbells work great for a farmers carry style lunge, while the traditional barbell on the traps approach translates deep into the ass meat.

Kroc may have done it best with a 200 lb section of telephone pole.

I recently added the walking lunges back into my lower body protocol. They really drain all ambition for a few hours if done correctly.