I recently was hired to design the nutrition plan of an elite bikini competitor and naturally we got talking about her training, which I was not involved in.
(Here's an overview of her diet to sculpt leaner and tighter legs)
She wanted my opinion on geting a more shapely backside and I responded with a question.
"Have you ever done drop lunges?"
Like most people I speak too, she has never even heard of this fantastic exercise. I sent her along the video below and told her to immediately add 3 sets of 8-15 reps into her training twice a week.
So what makes drop lunges so effective? You have to create movement in a plane of motion that you almost NEVER train in AND you do it from a deficit.
Think about every other lunge or leg exercise that you do. You almost ALWAYS work through one plan of motion and you NEVER change levels during the exercise.