Sliding reverse lunge – an effective variation of the traditional reverse lunge that I personally like. Using valslides/ furniture sliders is a great way to build stability and strength in your quadriceps, hamstrings, glutes, hip flexors and calves. You will also get some added benefits of core strengthening. As your core has to stay engaged throughout the movement.
I like to program these especially for clients both as a beginner or non beginner as a phase 1 of there training cycle. Sometimes even later on in there program as a challenging progression possibly using a barbell in a front loaded position. I personally had actually just finished a first phase of a workout plan and I had programmed these lunges as my accessory exercise. You can add them in the same way after your first major lower body lift of your training session. Or perform them as a stand alone lower body exercise or pair it with a upper body exercise if you are doing a full body routine. A rep range of 6-10 each leg and 3-4 sets is a good starting point. Focus on just using your body weight to start. Especially if you are not used to single leg strength training. As your body weight alone might just be enough resistance. Once you can perform 3 sets of 10 with good technique. You then can add some weight by using some dumbbells.