Lunges are a great exercise to work the legs and lower body, by adding a kick through you activate the glutes more and target a deeper burn in the glutes and hamstrings. If done correctly, this exercise will also help to improve your balance and strengthen your core.
To perform this exercise, start by doing a reverse lunge where you place one leg behind you and bend your knee so it comes to a right angle. As you bring the leg back forward, don't let it touch the ground, and instead kick it forward and then lunge straight back again. By not allowing your foot to touch the ground during the transition, your balance will improve. You may wobble! But that's fine, take your time. Complete a number of reps on one leg before moving onto the next one. Try to kick with a good amount of force and tense your core and glutes as you kick. You can use your arms for balance.