Muscles Worked by Lunges

Lunges are a popular choice of exercise for many individuals, since it is a great way to warm up the body before performing a full-fledged intense exercise routine. Performing lunges and squats in the correct manner ensures that the individual derives maximum benefit from the workout.

There are many different forms of lunges that can be performed, and each of them focuses on different muscle groups. They all target one specific area much more intensely than the other.

People who pay more attention to lunges, often combine it with dumbbells or barbells. It improves full-body strength, stability, and balance. It also increases the muscle building capability of the body. However, it is not advisable to use free weights for merely warming up.

Here is a list of the muscle groups worked when you perform it with free weights.

• The Quadriceps Femoris (or the Quads), which contains four muscles present in the front of the thigh.
• The Hamstring muscle, which is one of the three muscles present at the back of the thigh.
• The Gluteus Maximus (or the glutes), which is one of the three muscles that determine the shape and firmness of the buttocks.

Also, the posture that you adopt or the length of your step determines which of these muscles get worked more than the others. By taking longer steps you will be working the hamstrings more than the quads. You will be working the quads more than the hamstrings by taking shorter steps. The glutes will be exercised equally in both the variations of this exercise.

As the name suggests, in this exercise one must take a step backward rather than forward while lunging. The primary muscle groups worked here are the same (namely the quads, the hamstrings, and the glutes), but in addition to these, they also strengthen the knees.

People who have pain in their knees should perform this exercise because it places more stress on the knees, and thus strengthens them. Moreover, it is easier to balance your body while performing it because your body weight is concentrated on the leg which remains forward. For this reason, most beginners are advised to carry out this exercise before they set out to do forward lunges.

Again, as the name suggests, in this exercise you must move your leg to the sides while lunging. In addition to the lower body muscles, it strengthens your inner thigh muscles, which are known as the adductor muscles.

Most people, especially women, who wish to tone their buttocks may perform side lunges in combination with forward and backward lunges. This strengthens your entire lower body and also shapes your buttocks. However, to avail of all the benefits of these exercises, it is important to perform them correctly. You may consult a fitness expert and learn the right technique before performing these exercises.

There are many other variations of these exercises. The muscles worked by all these variations are similar in nature, and this is what makes them a popular lower body workout.

Disclaimer: This story is for informative purposes only and does not in any way attempt to replace the advice offered by an expert on the subject.