This is a very quick synopsis of the results and discussion. Writing a conclusion involves summing up the paper and giving a very brief description of the results, although you should not go into too much detail about this.
But doing both the squat and lunge in the same workout can be brutal. Instead, try doing the squat for 3 or 4 weeks, and then swap it out for the lunge in the following 3 or 4 weeks of training. Do 3 sets of 6 to 8 repetitions. Then you can try including both exercises in your leg workout, but scale back your sets. Do 2 sets of 6 to 8 reps of each move. Squat first, and then lunge.
One effective exercise is the wall squat. 1  Stand facing a wall with your nose and toes against it. 2  Squat down as far as possible with your arms hanging between your legs. 3  Perform 3 sets of 15 reps every day until you can drop your hips below your knees. For those who can't drop their hips below their knees after performing the wall squat every day for two weeks, focus on the front squat and single-leg squat for quadriceps development. The wall squat, however, is great for anyone.