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Learn which muscles each variation works and how to adjust your form to shift the focus. Last updated: March 30, 2026 8 min read  Lunges are a go-to in strength training programs — and for good reason. In addition to the impressive number of muscles they fire up, lunges are a [single-leg,](https://www.acefitness.org/resources/pros/expert-articles/7035/the-benefits-of-unilateral-training/) [unilateral movement](https://www.acefitness.org/resources/pros/expert-articles/7035/the-benefits-of-unilateral-training/) 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 favors different muscle groups. Here, we break down six key lunge variations: forward lunge, reverse lunge, walking lunge, side lunge, curtsy lunge and spiderman lunge. ## Quick Take - Different lunge variations shift muscle emphasis - Lunges primarily work the glutes, quads and hamstrings - Forward lunges place more demand on quads - Reverse lunges emphasize glutes and hamstrings slightly more ## Shop Nike Metcon Shoes [View All](https://www.nike.com/jp/en/w/metcon-training-gym-shoes-3yxqsz58jtozy7ok) - [ \ Nike Metcon 10 \ Men's Workout Shoes \ __¥19,030__](https://www.nike.com/jp/en/t/metcon-10-mens-workout-shoes-Rbpw6AfT/HJ1875-009) - [ \ Nike Metcon 10 \ Women's Training Shoes \ __¥19,030__](https://www.nike.com/jp/en/t/metcon-10-womens-training-shoes-0DvKKGWn/HQ2620-401) - [ \ Nike Metcon 10 By You \ Custom Men's Workout Shoes \ __¥20,350__](https://www.nike.com/jp/en/u/custom-nike-metcon-10-by-you-10002209/7019483993) - [ \ Nike Metcon 10 By You \ Custom Women's Workout Shoes \ __¥20,350__](https://www.nike.com/jp/en/u/custom-nike-metcon-10-by-you-10002211/1638039107) - [ \ Nike Metcon 10 AMP \ Men's Training Shoes \ __¥20,130__](https://www.nike.com/jp/en/t/metcon-10-amp-mens-training-shoes-VucKhkAs/IM3571-001) - [ \ Nike Free Metcon 7 SE \ Women's Training Shoes \ __¥15,950__](https://www.nike.com/jp/en/t/free-metcon-7-se-womens-training-shoes-ifW6lQvT/IR0153-001) - [ \ Nike Metcon 10 SE \ Women's Training Shoes \ __¥16,199__](https://www.nike.com/jp/en/t/metcon-10-se-womens-training-shoes-FepoH1wm/IB6544-100) - [ \ Nike Metcon 10 \ Women's Workout Shoes \ __¥14,199__](https://www.nike.com/jp/en/t/metcon-10-womens-workout-shoes-HKWwrzmJ/IB6545-700) ## What Is a Lunge Exercise? 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](https://directory.nsca.com/profile/db12b8c1cb6a91735a0161768c28a61f9a192b40?name=jason%20machowsky). He added that lunges’ single-leg nature can help improve balance. Lunges are also an effective exercise for runners, as they require single-leg stability to transfer power between legs. ## The Muscles You Work in Lunge Variations 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 in 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](https://www.ncbi.nlm.nih.gov/books/NBK538193/), a muscle in the buttock, will fire up during the concentric, or rising, phase of the lunge. [Studies](https://www.jospt.org/doi/10.2519/jospt.2008.2634) 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](https://pmc.ncbi.nlm.nih.gov/articles/PMC6006536/), including the hamstring, 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,](https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3562/core-anatomy-muscles-of-the-core/) [obliques,](https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3562/core-anatomy-muscles-of-the-core/) [rectus abdominis](https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3562/core-anatomy-muscles-of-the-core/)[](https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3562/core-anatomy-muscles-of-the-core/) [and](https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3562/core-anatomy-muscles-of-the-core/)[](https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3562/core-anatomy-muscles-of-the-core/) [lumbar](https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3562/core-anatomy-muscles-of-the-core/) [spinal erectors](https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3562/core-anatomy-muscles-of-the-core/)[.](https://www.acefitness.org/fitness-certifications/ace-answers/exam-preparation-blog/3562/core-anatomy-muscles-of-the-core/) All play a role in stabilizing the core during a lunge. But as Machowsky noted (and [research](https://www.jospt.org/doi/pdf/10.2519/jospt.2007.2471) suggests), the focus is more on stabilization as opposed to activation. 5. __Hip abductors:__ These muscles ([composed of the gluteus medius,](https://www.jospt.org/doi/10.2519/jospt.2010.3025) [gluteus minimus](https://www.jospt.org/doi/10.2519/jospt.2010.3025)[](https://www.jospt.org/doi/10.2519/jospt.2010.3025) [and tensor fascia latae](https://www.jospt.org/doi/10.2519/jospt.2010.3025)) are responsible for stabilizing the pelvis and trunk to keep you from caving into your midline. [Research](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5425306/) 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](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7872466/). Unlike the abductors, they activate the *inner* thigh. 7. __Calves:__ Machowsky noted that the calves help to stabilize both feet throughout the descent and ascent of a lunge. ## What Muscles Do Forward Lunges Work? The [forward lunge](https://www.nike.com/jp/en/a/the-perfect-forward-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. ## What Muscles Do Reverse Lunges Work? Reverse lunges are more hamstring- and glute-dominant than forward lunges, which can make them a safer choice for those with knee pain, [research](https://ijspt.scholasticahq.com/article/31876-patellofemoral-joint-loading-during-the-performance-of-the-forward-and-side-lunge-with-step-height-variations) suggests. Forward 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. ## What Muscles Do Walking Lunges Work? Because walking lunges involve forward movement, they target the same muscles as forward 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 stabilize your hips and core. ## What Muscles Do Side Lunges Work? [Side lunges](https://www.nike.com/jp/en/a/side-lunges-benefits) move side to side and target similar muscles as forward lunges but at a different angle and with more stabilization involved, to make your legs stronger. ## What Muscles Do Curtsy Lunges Work? 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](https://www.nike.com/jp/en/a/exercises-strengthening-inner-thighs) also puts greater emphasis on the inner thigh muscles than other lunge variations. ## What Muscles Do Spiderman Lunges Work? This lunge variation is more of a [hip mobility exercise](https://www.nike.com/jp/en/a/hip-mobility-exercises-stretches) 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. ## Forward vs Reverse Lunges: Which Muscles Work Harder? In general, forward 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, forward lunges require more stability and control, so it's easier for your knee to get into a tough spot. ## Do Lunges Work Glutes or Quads More? 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 emphasizes the quads, whereas a forward torso lean, wider stance, and a knee that stays directly over the heel shifts more focus to the glutes. ## Do Lunges Work Your Core? Lunges primarily train the lower body. However, the core — the muscles from your hips to your shoulders — kick in to stabilize 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. ## Lunges vs Squats: Which Muscles Do They Work?  [](https://www.nike.com/jp/en/w/training-gym-58jto) As multijoint lower-body exercises, lunges and [squats](https://www.nike.com/jp/en/a/squat-variations) both emphasize 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. ## Frequently Asked Questions What muscles do lunges work? In general, lunges target the quads, glutes, hamstrings, hips and core. What muscles do reverse lunges work? Reverse lunges are more hamstring- and glute-dominant than forward lunges. Are lunges good for your hamstrings? Yes. The hamstrings are key to pushing up from the bottom of a lunge. Do lunges work your core? Yes. While you won't experience a core burn like you would doing crunches or a plank, lunges do tax your core. In fact, they recruit several core muscles (transverse abdominis, obliques, rectus abdominis, and lumbar spinal erectors) to help stabilize the spine and pelvis while you move through the exercise. Are reverse lunges better for your knees? Of all the variations, reverse lunges tend to be the most knee-friendly option for people dealing with discomfort or pain. This exercise keeps the front knee behind or directly over the toes, which places less pressure on the knee joint than driving the front knee forward over the toes. Which lunge variation is best for glutes? While every lunge variation targets the glutes to some degree, the reverse lunge tends to be the most effective for emphasizing glute activation. ## Shop Nike Training and Gym [View All](https://www.nike.com/jp/en/w/training-gym-58jto) - [ \ Nike Metcon 10 \ Men's Workout Shoes \ __¥19,030__](https://www.nike.com/jp/en/t/metcon-10-mens-workout-shoes-Rbpw6AfT/HJ1875-009) - [ \ Nike Metcon 10 \ Women's Training Shoes \ __¥19,030__](https://www.nike.com/jp/en/t/metcon-10-womens-training-shoes-0DvKKGWn/HQ2620-401) - [ \ Nike Flex \ Men's Dri-FIT Short-Sleeve Training Top \ __¥5,500__](https://www.nike.com/jp/en/t/flex-mens-dri-fit-short-sleeve-training-top-zFtG4wOZ/IF2138-010) - [ \ Nike Pro \ Men's Dri-FIT Fitness Tights \ __¥4,180__](https://www.nike.com/jp/en/t/pro-mens-dri-fit-fitness-tights-rkM2jz/FB7953-010) - [ \ Nike Swift \ Women's High-Support Lightly Lined Sports Bra \ __¥8,030__](https://www.nike.com/jp/en/t/swift-womens-high-support-lightly-lined-sports-bra-1WmciD48/HM5221-010) - [ \ Nike Pro Sculpt \ Women's High-Waisted Full-Length Leggings \ __¥6,399__](https://www.nike.com/jp/en/t/pro-sculpt-womens-high-waisted-full-length-leggings-rCdD7J/FV7383-010) - [ \ Nike Metcon 10 By You \ Custom Men's Workout Shoes \ __¥20,350__](https://www.nike.com/jp/en/u/custom-nike-metcon-10-by-you-10002209/7019483993) - [ \ Nike Metcon 10 By You \ Custom Women's Workout Shoes \ __¥20,350__](https://www.nike.com/jp/en/u/custom-nike-metcon-10-by-you-10002211/1638039107) - [ \ Nike Free Metcon 7 \ Men's Training Shoes \ __¥14,630__](https://www.nike.com/jp/en/t/free-metcon-7-mens-training-shoes-ibZqpoJC/II7405-101) - [ \ Nike Everyday Cushioned \ Training Crew Socks (6 Pairs) \ __¥4,070__](https://www.nike.com/jp/en/t/everyday-cushioned-training-crew-socks-6-pairs-fgXNHk/SX7666-100) ## Words by Lauren Bedosky Originally published: April 2, 2026 ## Related Stories -  [](https://www.nike.com/jp/en/a/best-forearm-exercises) # Sports & Activity # 9 Best Forearm Exercises for Grip Strength, Muscle and Endurance -  [](https://www.nike.com/jp/en/a/treadmill-walking-workout) # Sports & Activity # 5 Trainer-Approved Walking Workouts to Improve Endurance, Cardiovascular Fitness, and Mood -  [](https://www.nike.com/jp/en/a/kettlebell-swings) # Activity # Kettlebell Swings: How To Do Them, Muscles Worked, and Common Mistakes -  [](https://www.nike.com/jp/en/a/cardio-vs-strength-training) # Activity # Cardio vs. Strength Training: Which Is Better and How Can You Combine Them? 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