FormTwin › Exercises › Lunge

What muscles does the Lunge work?

The lunge is a single-leg staple that builds the quads and glutes while training balance and fixing side-to-side imbalances.

Primary muscles worked

Secondary muscles worked

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How to do the Lunge

  1. Stand tall, then step forward into a long stride.
  2. Lower until both knees are bent about 90°.
  3. Keep your front knee over your ankle, torso upright.
  4. Drive through your front heel to return or step through.

Common mistakes

Variations

Reverse lungeWalking lungeBulgarian split squat

Frequently asked questions

What muscles do lunges work?

Lunges primarily target the quads and glutes of the front leg, with the hamstrings, adductors and calves assisting and the core stabilising your balance throughout.

Are lunges better than squats?

Neither is better — they complement each other. Squats let you load heavier for raw strength; lunges train each leg independently, which builds balance and irons out left-right imbalances.

Do reverse lunges work different muscles?

Reverse lunges shift a little more emphasis onto the glutes and hamstrings and are gentler on the knees, while forward lunges bias the quads slightly more.

Related exercises

DeadliftBack SquatBench PressPull-UpPush-Up

This guide is general fitness information, not medical advice. Muscle involvement varies with form, grip and individual anatomy. Consult a professional before starting a new program.