What Muscles Do Lunges Work?

Lunges are a go-to in strength training programmes — and for good reason. In addition to the impressive number of muscles they fire up, lunges are a single-leg, unilateral movement that can help exercisers build well-balanced strength.

But what is a lunge exercise? And what muscles do lunges work? The truth is, there are several variations of the lunge exercise, and each targets different muscle groups. Here, we break down six key lunge variations: forward lunge, reverse lunge, walking lunge, side lunge, curtsy lunge and Spiderman lunge.

• Different lunge variations shift muscle emphasis
• Lunges primarily work the glutes, quads and hamstrings
• Forward lunges place more demand on the quads
• Reverse lunges emphasize glutes and hamstrings slightly more

A lunge is a lower-body exercise that’s performed by stepping forward, backward or sideways and lowering your hips towards the floor. The lead hip and knee flex as you lower into the lunge, and then extend as you push up.

Because lunges work one leg at a time, they’re considered a unilateral exercise. “Lunges are great for single-leg strengthening, which can be helpful for highlighting and improving, asymmetries that may be masked by a double-leg exercise, such as squats or deadlifts,” said exercise physiologist Jason Machowsky. He added that the single-leg nature of lunges can help improve balance. Lunges are also an effective exercise for runners, as they require single-leg stability to transfer power between legs.

There are several lunge variations, including forward, reverse, side (also known as lateral), walking and Spiderman. All of these variations typically target the following muscles and muscle groups to some degree:

1. Quadriceps: The quadriceps are the muscles at the front of your thighs. They are a main driver in both the lowering and lifting phases of a lunge. Machowsky noted that your quads may activate more as your front knee moves forward or if you keep your torso upright.
2. Gluteus maximus: The gluteus maximus, a muscle in the buttock, will fire up during the concentric, or rising, phase of the lunge. Studies show that leaning forward slightly activates the gluteus maximus even more, while an upright torso places more emphasis on the quadriceps. Make torso adjustments depending on your training goals.
3. Hamstrings: Lunges rely heavily on the back of the leg, including the hamstrings, to power the leg's ascent from the bottom of the movement to the top.
4. Core: The core isn't just your six-pack. It's a system of muscles in your torso that includes the transverse abdominis, obliques, rectus abdominis and lumbar spinal erectors. All play a role in stabilising the core during a lunge. But as Machowsky noted (and research suggests), the focus is more on stabilisation than on activation.
5. Hip abductors: These muscles (composed of the gluteus medius, gluteus minimus and tensor fascia latae) are responsible for stabilising the pelvis and trunk to prevent you from collapsing into your midline. Research shows that they are especially activated during unilateral (single-leg) movements such as lunges.
6. Hip adductors: Like the hip abductors, these muscles help to provide stability during unilateral movements. Unlike the abductors, they activate the inner thigh.
7. Calves: Machowsky noted that the calves help to stabilise both feet throughout the descent and ascent of a lunge.

The front lunge primarily works the quads, glutes, hamstrings and hip abductors and adductors. However, you can shift which muscles get more emphasis with simple form tweaks. To target your quads, keep your torso upright, your stance narrow and your front knee tracking forward directly over your toes. To target your glutes, lean your torso forward, adopt a wider stance and keep your shin perpendicular to the floor.

Reverse lunges are more hamstring- and glute-dominant than front lunges, which can make them a safer choice for those with knee pain, research suggests. Front lunges require more balance and stability, which can sometimes put more strain on the front knee, whereas the backward step in a reverse lunge keeps the body in a more stable position and allows you to move with more control.

Because walking lunges involve forward movement, they target the same muscles as front lunges. However, rather than pushing backward to return to your starting position — which places greater demand on the quads — walking lunges require driving forward to take the next step. This simple change demands more from the glutes and hamstrings as well as the muscles that stabilise your hips and core.

Side lunges move side to side and target similar muscles as front lunges but at a different angle and with more stabilisation involved, to make your legs stronger.

This exercise, which involves stepping one foot back and to the outside of the other foot (like a curtsy), challenges your balance and calls for greater muscular control. A curtsy lunge also puts greater emphasis on the inner thigh muscles than other lunge variations.

This lunge variation is more of a hip mobility exercise than a strength-builder. It involves starting in a plank and then stepping one foot outside the same-side hand. This deep position stretches the hip flexors and groin, while activating the core and glutes.

In general, front lunges place a greater emphasis on the quads, while reverse lunges focus on the glutes and hamstrings.

Reverse lunges also tend to be gentler on the knees because it's easier to maintain proper form. Stepping backward keeps the front knee behind or directly over the toes, which places less pressure on the knee joint. Meanwhile, front lunges require more stability and control, so it's easier for your knee to get into a tough spot.

Lunges are an effective exercise for building lower-body strength, targeting both the glutes and quads. The muscle that lunges work most depends on your torso angle and knee position: an upright torso, narrow stance and a knee that tracks directly over the toes emphasises the quads, whereas a forward torso lean, wider stance and a knee that stays directly over the heel shifts more focus to the glutes.

Lunges primarily train the lower body. However, the core — the muscles from your hips to your shoulders — kick in to stabilise the spine and pelvis during unilateral movement. So, while lunges may not be a core-only exercise, they offer the benefit of strengthening the muscles along your midsection.

As multijoint lower-body exercises, lunges and squats both emphasise the quads, glutes, hip adductors, hip abductors, hamstrings and calves. The difference is that lunges work one leg at a time while squats work them both together — a key distinction that changes the focus of the exercise.

Unilateral movements like lunges pose a greater stability challenge, as muscles need to fire to prevent the hip from dipping and the torso from tilting. This makes lunges an effective exercise for runners, who rely on single-leg stability to transfer power from one leg to the other.

The ideal shoe for lunges offers both stability and grip, especially when you're tackling side-to-side lunges. The Nike Free Metcon 7, a popular choice for dynamic workouts, offers heightened flexibility in the forefoot, enabling your feet to move naturally through each phase of the lunge. Such mobility is critical in maintaining proper form. The updated webbing lace structure keeps your midfoot locked in as you power through your reps, which is important for lunges that work one leg at a time.