Lunges primarily work several key muscles in the lower body, including:
- Quadriceps : These muscles at the front of the thigh are heavily engaged to extend the knee and stabilize the leg during the lunge movement
- Gluteal muscles : Especially the gluteus maximus, which is responsible for hip extension and helps push the body back up from the lunge position. The gluteus medius and minimus also assist in stabilizing the hips
- Hamstrings : Located at the back of the thigh, they assist with hip extension and help control the lowering phase of the lunge
- Calves : The gastrocnemius and soleus muscles support ankle stability and plantarflexion during lunges
- Core muscles : Including the transverse abdominis, obliques, multifidus, and erector spinae, which stabilize the torso and pelvis throughout the movement
Additional muscles engaged depending on the lunge variation include the hip adductors (inner thigh muscles) and abductors, which help with side-to-side stability and movement in side lunges
. In summary, lunges are a compound exercise that primarily target the quadriceps, glutes, and hamstrings, while also activating calves and core muscles for balance and stability. Different lunge variations can emphasize these muscles to varying degrees, with forward and backward lunges focusing more on quads and glutes, and side lunges engaging hip abductors and core more intensely
