Engaging Lunge Muscles Through Form
Medically reviewed by Theresa Marko, PT, DPT, MSMedically reviewed by Theresa Marko, PT, DPT, MS
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 quadriceps are 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 using electromyography (EMG) testing to measure muscle activity, research has confirmed that this muscle group is most active during a lunge.
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:
The hamstrings (a group of three muscles in the back of the thigh)
The gluteus maximus (buttocks)
The gluteus medius (a fan-shaped muscle on the outside of the hip)
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 microscopic
tearing 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 to
dissipate.
After performing lunges, it is not unusual to experience soreness in the following areas:
The front of your thighs
The side of your hips under your pelvis
The buttocks
The back of your thighs.
Related: Treating Muscle Soreness After Exercise
If you are experiencing soreness in these areas, the following strategies may help:
Finish with a five- to 10-minute cool down (like a walk or bike ride) at the end of your workout.
Stretch each of the targeted muscles for at least 60 seconds.
Use a foam roller on each of the muscle groups being worked with mild to moderate pressure for 30 to 60 seconds.
Perform a 20- to 30-minute post-workout massage on your legs.
Drink water before, during, and after your workout to remain hydrated.
Ice and utilize compression garments over the sore muscles.
Allow at least 48 hours in between strenuous workouts targeting the same muscle groups.
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:
Stand with your feet shoulder width apart.
Take a step forward with one leg and allow both knees to slowly bend as the hind knee moves toward the ground.
When the front knee is flexed at a 90-degree angle, push through your front leg and return to the standing position.
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:
Stand with a narrow base of support so that your feet are fairly close to one another.
Maintaining this foot-width, step forward with one leg and allow both knees to bend.
Move the hind knee toward the floor until the front knee is bent at a 90-degree angle.
Push through the front foot and return to the initial position.
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 with chronic knee pain or osteoarthritis (arthritis that occurs when cartilage breaks down in joints). To perform a reverse lunge:
Begin with your feet shoulder width apart.
Take a step backward and allow both knees to bend as you roll up onto the ball of your back foot.
When both knees flex to a 90-degree angle, push up through the hind leg and go back to the starting position.
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:
Start with your feet positioned slightly wider than the width of your hips.
Take a large step out to the side with one leg.
Allow the knee on the stepping leg to bend while keeping the other knee straight as it begins to slant.
When you’re unable to comfortably bend the knee of the stepping leg anymore, push through that leg to return to the initial position.
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:
Stand with your feet shoulder width apart.
Bring one leg around and behind the other leg (like you are making a curtsy motion).
Place the foot of the hind leg about 12 to 24 inches behind the front leg and allow both knees to bend simultaneously.
When the thigh of the front leg is parallel to the ground, push up through that leg and return to the starting position.
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.
Related: 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 which
target additional leg muscles or reduce pressure on the knee.
Read the original article on Verywell Health.
