Our expert says:
Lunges, assuming you're training at home and without weight machines. That's subjective though, you'd probably get a few different answers, because there isn't really a "best" one. But I believe lunges to be the best, because they're functional, and that's important. That is why the answer is the same in the gym environment - lunges.
As for compound exercises, there's really no answer to that one. There isn't a best one, and if you're finding that you're bulking up, it's not so much the exercise, as the weight or resistance you're using that's causing it. So you need to lower the weight, which might of course require that you change the exercise, and see what happens.
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