Table of ContentsView AllTable of ContentsMuscles WorkedMuscle SorenessLunge VariationsNot Feeling Engagement

Table of ContentsView All

View All

Table of Contents

Muscles Worked

Muscle Soreness

Lunge Variations

Not Feeling Engagement

Lunges are an easy and effective way to target the quadriceps and gluteal muscles. This exercise, which may leave your legs feeling sore afterward, can be performed using handheld weights, a squat bar, or simply the weight of your body.

Main Muscles Worked From Lunges

Lunges are most commonly thought of as a quad-strengthening exercise.The quadricepsare a group of four muscles in the front of your thigh that help extend the knee and are influential in running, squatting, stair-climbing, and jumping. Based on studies usingelectromyography (EMG)testing to measure muscle activity, research has confirmed that this muscle group is most active during a lunge.

Squats vs. LungesSquats are often considered the default quad-strengthening exercise. However, research shows that lunges lead to higher quadriceps and hamstring activation than squats.

Squats vs. Lunges

Squats are often considered the default quad-strengthening exercise. However, research shows that lunges lead to higher quadriceps and hamstring activation than squats.

The same study also found that several other muscle groups are active when completing this exercise. These include:

Regardless of which lunge variation is performed, the leg positioned in front has greater muscle activation than the hind leg.

Muscle Soreness After Lunges

Anytime you perform a new or intense workout, it is not unusual to experience soreness in your muscles afterward. This occurs when the buildup of cellular waste products or microscopictearing in your muscle fibers leads to inflammation in the muscles being activated.

Soreness is typically strongest in the first 24 to 48 hours after exercise and then begins todissipate.

After performing lunges, it is not unusual to experience soreness in the following areas:

How to Get Rid of Sore Muscles: 10 Relief Tips

If you are experiencing soreness in these areas,the following strategiesmay help:

Lunge Variations: Tips to Target Other Muscles

Traditional Lunge

This classic version of the exercise is an effective way to target the quadriceps and gluteal muscles:

In-Line Lunge

By modifying your foot width, this version increases the amount of activation in the gluteus maximus and gluteus medius muscles.To do an in-line lunge:

Reverse Lunge

While it targets the same muscles as a traditional lunge, this version puts less pressure on the knees and may be more doable for people withchronic knee painorosteoarthritis(arthritis that occurs when cartilage breaks down in joints).To perform a reverse lunge:

Benefits of Reverse LungesLike a traditional lunge, reverse lunges strengthen the quadriceps, glutes, and hamstrings. Reverse lunges, however, tend to place less strain on the knee joint and may be better for those with chronic pain in this area.

Benefits of Reverse Lunges

Like a traditional lunge, reverse lunges strengthen the quadriceps, glutes, and hamstrings. Reverse lunges, however, tend to place less strain on the knee joint and may be better for those with chronic pain in this area.

Lateral Lunge

This version is less strenuous on the joints in your legs and requires less overall balance than other types of lunges. It also activates the adductor muscles in the inner thigh along with the quads and the glutes.A lateral lunge is done as follows:

Curtsy Lunge

In addition to activating the quads, gluteus maximus, and hamstrings, the curtsy lunge also targets the adductor muscles in the inner thigh and some of the deeper gluteal muscles.Do it in this way:

Not Feeling Lunge Muscle Engagement

If you’re worried about not feeling your muscles engage as you had expected during a lunge, it’s worth taking a look at your form. The position of your trunk has an influential effect on muscle activation. Leaning your body slightly forward as you bend your knees (as opposed to keeping your spine erect) has been shown to increase the overall activation of your glutes and quads.

11 Quad-Focused Exercises for Strength and Muscle Building

In addition, you may need to add additional weight to feel the muscles in your legs engage. Try holding light dumbbells at your sides as you complete the lunge. You can also position a squat bar on your shoulders to add additional weight, if needed. However, ensure that you maintain proper lunge form despite the added resistance.

Summary

Lunges are an excellent way to activate the quadriceps, gluteus maximus, hamstring, and gluteus medius muscles. This exercise can be performed using only the weight of your body or with extra resistance for an added challenge. Several different lunge variations exist, some of whichtarget additional leg muscles or reduce pressure on the knee.

5 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Marchetti PH, Guiselini MA, da Silva JJ, Tucker R, Behm DG, Brown LE.Balance and lower limb muscle activation between in-line and traditional lunge exercises.Journal of Human Kinetics. 2018;62(1):15-22. doi:10.1515/hukin-2017-0174Wu HW, Tsai CF, Liang KH, Chang YW.Effect of loading devices on muscle activation in squat and lunge.Journal of Sport Rehabilitation. 2020;29(2):200-205. doi:10.1123/jsr.2018-0182American College of Sports Medicine.A road map to effective muscle recovery.Inspire US Foundation.Lunge variations.Bezerra EDS, DiefenthaelerF, Nunes JP, et al.Influence of trunkposition during three lunge exercises on muscular activation in trainedwomen.International Journal of Exercise Science. 2021;14(1):202-210.

5 Sources

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Marchetti PH, Guiselini MA, da Silva JJ, Tucker R, Behm DG, Brown LE.Balance and lower limb muscle activation between in-line and traditional lunge exercises.Journal of Human Kinetics. 2018;62(1):15-22. doi:10.1515/hukin-2017-0174Wu HW, Tsai CF, Liang KH, Chang YW.Effect of loading devices on muscle activation in squat and lunge.Journal of Sport Rehabilitation. 2020;29(2):200-205. doi:10.1123/jsr.2018-0182American College of Sports Medicine.A road map to effective muscle recovery.Inspire US Foundation.Lunge variations.Bezerra EDS, DiefenthaelerF, Nunes JP, et al.Influence of trunkposition during three lunge exercises on muscular activation in trainedwomen.International Journal of Exercise Science. 2021;14(1):202-210.

Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

Marchetti PH, Guiselini MA, da Silva JJ, Tucker R, Behm DG, Brown LE.Balance and lower limb muscle activation between in-line and traditional lunge exercises.Journal of Human Kinetics. 2018;62(1):15-22. doi:10.1515/hukin-2017-0174Wu HW, Tsai CF, Liang KH, Chang YW.Effect of loading devices on muscle activation in squat and lunge.Journal of Sport Rehabilitation. 2020;29(2):200-205. doi:10.1123/jsr.2018-0182American College of Sports Medicine.A road map to effective muscle recovery.Inspire US Foundation.Lunge variations.Bezerra EDS, DiefenthaelerF, Nunes JP, et al.Influence of trunkposition during three lunge exercises on muscular activation in trainedwomen.International Journal of Exercise Science. 2021;14(1):202-210.

Marchetti PH, Guiselini MA, da Silva JJ, Tucker R, Behm DG, Brown LE.Balance and lower limb muscle activation between in-line and traditional lunge exercises.Journal of Human Kinetics. 2018;62(1):15-22. doi:10.1515/hukin-2017-0174

Wu HW, Tsai CF, Liang KH, Chang YW.Effect of loading devices on muscle activation in squat and lunge.Journal of Sport Rehabilitation. 2020;29(2):200-205. doi:10.1123/jsr.2018-0182

American College of Sports Medicine.A road map to effective muscle recovery.

Inspire US Foundation.Lunge variations.

Bezerra EDS, DiefenthaelerF, Nunes JP, et al.Influence of trunkposition during three lunge exercises on muscular activation in trainedwomen.International Journal of Exercise Science. 2021;14(1):202-210.

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