Lunge
The Lunge primarily works the Gluteus Maximus, Rectus Femoris, with secondary activation of the Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus and stabilizer support from the External Obliques, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Tibialis Anterior. It is a bodyweight compound exercise at intermediate difficulty.
A bodyweight compound push exercise targeting the Gluteus Maximus and Rectus Femoris.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Lunge |
| Force | Push |
| Laterality | Unilateral |
| Primary | Gluteus Maximus, Rectus Femoris |
| Secondary | Adductor Magnus, Gluteus Maximus, Rectus Femoris, Soleus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Gluteus Maximus (glutes)
- Primary Muscle Rectus Femoris (quadriceps)
Secondary Muscles
- Secondary Muscle Adductor Magnus (adductors)
- Secondary Muscle Gluteus Maximus (glutes)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Soleus (calves)
Stabilizer Muscles
- Stabilizer Muscle External Obliques (core)
- Stabilizer Muscle Gluteus Medius (glutes)
- Stabilizer Muscle Gluteus Minimus (glutes)
- Stabilizer Muscle Quadratus Lumborum (core)
- Stabilizer Muscle Tibialis Anterior (calves)
Instructions
- Preparation: Stand with hands on hips or in front of body. Execution: Lunge forward with first leg. Land on heel, then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending hip and knee of forward leg. Repeat by alternating lunge with opposite leg. Comments: Keep torso upright during lunge;flexible hip flexorsare important. Lead knee should point same direction as foot throughout lunge. A long lunge emphasizes Gluteus Maximus; short lunge emphasizes Quadriceps.
Alternative Exercises
Get this data via the REST API or MCP Server.