{"id":47039,"date":"2022-11-02T23:54:06","date_gmt":"2022-11-02T23:54:06","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=47039"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"lunges-muscles-worked","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/","title":{"rendered":"Lunges Muscles Worked, Variations, And Benefits"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#Lunges_Muscles_Worked\" >Lunges Muscles Worked<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#During_The_Eccentric_Lowering_Phase\" >During The Eccentric (Lowering) Phase<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#Primaryagonist_muscles_that_contract_to_lower_the_body\" >Primary\/agonist muscles that contract to lower the body:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#Stabilizersynergist_muscles_that_work_to_maintain_balance_and_posture\" >Stabilizer\/synergist muscles that work to maintain balance and posture:<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#During_The_Concentric_Lifting_Phase\" >During The Concentric (Lifting) Phase<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#Primaryagonist_muscles_that_contract_to_raise_the_body\" >Primary\/agonist muscles that contract to raise the body:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#Stabilizersynergist_muscles_that_work_to_maintain_balance_and_posture-2\" >Stabilizer\/synergist muscles that work to maintain balance and posture:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#Lunge_Variations_And_Their_Muscles_Worked\" >Lunge Variations And Their Muscles Worked<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#Reverse_Lunge\" >Reverse Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#Lateral_Lunge\" >Lateral Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#Dumbbell_Lunge\" >Dumbbell Lunge<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#Walking_Lunges\" >Walking Lunges<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#StaticIsometric_Lunges\" >Static\/Isometric Lunges<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#What_Are_The_Benefits_Of_Lunges\" >What Are The Benefits Of Lunges?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#Are_Lunges_Better_Than_Squats\" >Are Lunges Better Than Squats?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Lunging is one of seven fundamental movements the human body can perform (squatting, bending, twisting, pushing, pulling, and gait being the others). As a result, it exercises a wide variety of muscles, tendons and ligaments simultaneously. <\/span><span style=\"font-weight: 400;\">While lunging your body is at a disadvantaged stance; your front leg bears the brunt of your body weight while the back leg acts as a stabilizer. The movement demands greater flexibility, stability and balance than many other exercises, making it ideal for those looking to improve their functional movement ability. <\/span><span style=\"font-weight: 400;\">In this article, we&#8217;ll go over the muscles worked by lunging, some of the most popular variations, and the benefits you can expect to experience from incorporating this movement into your workouts.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunges_Muscles_Worked\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunges_Muscles_Worked\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunges_Muscles_Worked\"><\/span><strong>Lunges Muscles Worked<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The forward lunge is the most common and likely the first variation you learned. It consists of two phases: the eccentric (lowering) phase, where you lower your body toward the floor; and the concentric (lifting) phase, where you drive back up to the starting position.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to perform a forward lunge:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet hip-width apart and your hands on your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with your right leg, landing on <a href=\"https:\/\/betterme.world\/articles\/functional-strength-training\/\">your heel<\/a> first.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your left knee to drop down toward the floor. Keep your right knee in line with your right ankle, and don\u2019t let it extend past your toes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you lower yourself down, maintain an upright posture. You should feel a stretch in your left hamstring and glute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once your left knee is at a 90-degree angle, drive yourself back up to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement with your left leg.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Both phases of the forward lunge (and other variations) target lower body muscles either as primary movers or stabilizers. Here&#8217;s a breakdown of which muscles are worked during the forward lunge:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"During_The_Eccentric_Lowering_Phase\"><\/span><strong>During The Eccentric (Lowering) Phase<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Primaryagonist_muscles_that_contract_to_lower_the_body\"><\/span><span style=\"font-weight: 400;\">Primary\/agonist muscles that contract to lower the body:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Psoas: <\/b><span style=\"font-weight: 400;\">a hip flexor that stabilizes the pelvis and spine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Biceps femoris: <\/b><span style=\"font-weight: 400;\">\u00a0a hamstring that flexes the knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Semimembranosus:<\/b><span style=\"font-weight: 400;\"> a hamstring that flexes the knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Semitendinosus:<\/b><span style=\"font-weight: 400;\"> a hamstring that flexes the knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tibialis anterior:<\/b><span style=\"font-weight: 400;\"> a muscle that dorsiflexes the <a href=\"https:\/\/betterme.world\/articles\/static-vs-dynamic-stretching\/\">ankle<\/a> (pulls the toes up)<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Stabilizersynergist_muscles_that_work_to_maintain_balance_and_posture\"><\/span><span style=\"font-weight: 400;\">Stabilizer\/synergist muscles that work to maintain balance and posture:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gluteus medius and minimus: <\/b><span style=\"font-weight: 400;\">smaller muscles on the sides of the hip that assist in stabilizing the pelvis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Iliacus:<\/b><span style=\"font-weight: 400;\"> a hip flexor that stabilizes the pelvis and spine<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tensor fascia latae:<\/b><span style=\"font-weight: 400;\"> a muscle that stabilizes the pelvis and knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rectus femoris:<\/b><span style=\"font-weight: 400;\"> a quadriceps muscle that extends the knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adductor longus:<\/b><span style=\"font-weight: 400;\"> an inner thigh muscle that stabilizes the leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adductor magnus:<\/b><span style=\"font-weight: 400;\"> an inner thigh muscle that stabilizes the leg and helps extend the hip<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sartorius:<\/b><span style=\"font-weight: 400;\"> the longest muscle in the body that runs from the hip to the knee; stabilizes the leg and helps flex the knee and hip<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gastrocnemius:<\/b><span style=\"font-weight: 400;\"> a calf muscle that plantar flexes the ankle (points the toes)<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/squats-vs-lunges\/\"><i>Squats Vs Lunges: Which One Of These Time-Honored Exercises Is More Effective?<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunges_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-32137 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491-1024x576.png\" alt=\"lunges muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4491.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"During_The_Concentric_Lifting_Phase\"><\/span><strong>During The Concentric (Lifting) Phase<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<h4><span class=\"ez-toc-section\" id=\"Primaryagonist_muscles_that_contract_to_raise_the_body\"><\/span><span style=\"font-weight: 400;\">Primary\/agonist <a href=\"https:\/\/betterme.world\/articles\/benefits-of-tabata-workout\/\">muscles<\/a> that contract to raise the body:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gluteus Maximus:<\/b><span style=\"font-weight: 400;\"> the largest muscle in the body that extends the hip and rotates the leg outward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quadriceps: <\/b><span style=\"font-weight: 400;\">a group of four muscles on the front of the thigh that extend the knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Soleus:<\/b><span style=\"font-weight: 400;\"> a calf muscle that plantar flexes the ankle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gastrocnemius: <\/b><span style=\"font-weight: 400;\">a calf muscle that plantar flexes the ankle<\/span><\/li>\n<\/ul>\n<h4><span class=\"ez-toc-section\" id=\"Stabilizersynergist_muscles_that_work_to_maintain_balance_and_posture-2\"><\/span><span style=\"font-weight: 400;\">Stabilizer\/synergist muscles that work to maintain balance and posture:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Biceps femoris:<\/b><span style=\"font-weight: 400;\"> a hamstring that flexes the knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gluteus medius and minimus:<\/b><span style=\"font-weight: 400;\"> smaller muscles on the sides of the hip that assist in stabilizing the pelvis<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Peroneus longus: <\/b><span style=\"font-weight: 400;\">a muscle on the outside of the shin that everts the foot (turns the sole outward)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Peroneus brevis: <\/b><span style=\"font-weight: 400;\">a muscle on the outside of the shin that everts the foot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tibialis posterior: a muscle on the inside of the shin that inverts the foot (turns the sole inward)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexor digitorum longus:<\/b><span style=\"font-weight: 400;\"> a muscle on the inside of the shin that flexes the toes and inverts the foot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Flexor hallucis longus:<\/b><span style=\"font-weight: 400;\"> a muscle on the inside of the shin that flexes the big toe and inverts the foot<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Plantaris:<\/b><span style=\"font-weight: 400;\"> a muscle in the calf that assists in plantarflexing the ankle<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lunge_Variations_And_Their_Muscles_Worked\"><\/span><strong>Lunge Variations And Their Muscles Worked<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are many variations of lunges that target <a href=\"https:\/\/betterme.world\/articles\/foundational-exercises\/\">different muscle groups<\/a> and can be performed with different pieces of equipment. Here are some of the most popular lunge variations and the muscles they target:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Reverse_Lunge\"><\/span><strong>Reverse Lunge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Reverse lunges are the opposite of forward lunges: instead of stepping forward, you step backward. It&#8217;s also called the back lunge, and it&#8217;s ideal for targeting the glutes and hamstrings.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Reverse lunges muscles worked:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gluteus Maximus: <\/b><span style=\"font-weight: 400;\">the largest muscle in the body that extends the hip and rotates the leg outward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Biceps femoris:<\/b><span style=\"font-weight: 400;\"> a hamstring that flexes the knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Semimembranosus:<\/b><span style=\"font-weight: 400;\"> a hamstring that flexes the knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Semitendinosus: <\/b><span style=\"font-weight: 400;\">a hamstring that flexes the knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gastrocnemius: <\/b><span style=\"font-weight: 400;\">a calf muscle that plantar flexes the ankle<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">How to do a reverse <a href=\"https:\/\/betterme.world\/articles\/tabata-intervals\/\">lunge<\/a>:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet shoulder-width apart and your hands at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step backward with your right leg and lower your body until your left thigh is parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push off your right leg to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement with your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating legs until you&#8217;ve completed the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunges_Muscles_Worked\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunges_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-32132 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4484-1024x576.png\" alt=\"lunges muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4484.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4484-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4484.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/Frame-4484.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lateral_Lunge\"><\/span><strong>Lateral Lunge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Lateral lunges are similar to forward lunges, but instead of stepping straight ahead, you step sideways. Also called side lunges, lateral lunges are great for targeting the muscles on the sides of the hips.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lateral lunge <a href=\"https:\/\/betterme.world\/articles\/fall-fitness\/\">muscles<\/a> worked:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adductor longus:<\/b><span style=\"font-weight: 400;\"> an inner thigh muscle that stabilizes the leg<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Adductor magnus: <\/b><span style=\"font-weight: 400;\">an inner thigh muscle that stabilizes the leg and helps extend the hip<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gluteus medius: <\/b><span style=\"font-weight: 400;\">a muscle on the side of the hip that abducts the leg (moves it away from the body) and rotates the leg outward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tensor fasciae latae:<\/b><span style=\"font-weight: 400;\"> a muscle on the side of the hip that abducts the leg and rotates the leg outward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Medial quadriceps:<\/b><span style=\"font-weight: 400;\"> a group of four muscles on the front of the thigh that extend the knee<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">How to do a lateral lunge:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet shoulder-width apart and your hands at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step to the side with your right leg and lower your body until your left thigh is parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push off your right leg to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement with your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating legs until you&#8217;ve completed the desired number of reps.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Dumbbell_Lunge\"><\/span><strong>Dumbbell Lunge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dumbbell lunges are a great way to increase the <a href=\"https:\/\/betterme.world\/articles\/fitness-over-50\/\">intensity<\/a> of your workout and make your muscles work harder. They also help improve your balance and coordination.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Dumbbell lunge muscles worked are similar to those worked in a standard lunge, the only difference being that the added weight of the dumbbells makes the exercise more challenging and thus works the muscles more.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gluteus Maximus:<\/b><span style=\"font-weight: 400;\"> the largest muscle in the body that extends the hip and rotates the leg outward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quadriceps:<\/b><span style=\"font-weight: 400;\"> a group of four muscles on the front of the thigh that extend the knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Soleus:<\/b><span style=\"font-weight: 400;\"> a calf muscle that plantar flexes the ankle<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gastrocnemius:<\/b><span style=\"font-weight: 400;\"> a calf muscle that plantar flexes the ankle<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">How to do a dumbbell lunge:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet shoulder-width apart and a dumbbell in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with your right leg and lower your body until your left thigh is parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push off your right leg to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement with your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating legs until you&#8217;ve completed the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunges_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-32010 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-8-1024x576.jpg\" alt=\"lunges muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-8.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-8-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-8.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-8-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/2-8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Walking_Lunges\"><\/span><strong>Walking Lunges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking lunges are a great way to add an extra challenge to your workout and really work those leg muscles. They&#8217;re also a great cardio workout, as they get your heart rate up and make you breathe heavier.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Walking lunges muscles worked are:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gluteus Maximus:<\/b><span style=\"font-weight: 400;\"> the largest muscle in the body that extends the hip and rotates the leg outward<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quadriceps:<\/b><span style=\"font-weight: 400;\"> a group of four muscles on the front of the thigh that extend the knee<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hamstrings: <\/b><span style=\"font-weight: 400;\">a group of three muscles on the back of the thigh that flex the knee and extend the hip<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">How to do walking lunges:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet shoulder-width apart and your hands at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with your right leg and lower your body until your left thigh is parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push off your right leg to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement with your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating legs, taking a step forward with each rep, until you&#8217;ve completed the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/7-day-at-home-workout-plan\/\"><i>7 Day At Home Workout Plan: How To Optimize Your Training Week For Quick Results?<\/i><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"StaticIsometric_Lunges\"><\/span><strong>Static\/Isometric Lunges<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Static lunges, also called isometric lunges, are a great way to build strength and improve your balance. They&#8217;re also a good choice if you have any knee or hip injuries, as they don&#8217;t put any stress on these joints.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This variation involves neither moving your legs nor holding any weight, making it a good option for beginners.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Static lunge muscles are mainly the medial and lateral quadriceps, as well as the gluteus medius (a muscle on the side of the hip that abducts the leg).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">How to do a static lunge:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start standing with your feet shoulder-width apart and your hands at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with your right leg and lower your body until your left thigh is parallel to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for a few seconds, then push off with your right leg to return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat the movement with your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating legs until you&#8217;ve completed the desired number of reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunges_Muscles_Worked\"><img decoding=\"async\" class=\"aligncenter wp-image-32006 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-8-1024x576.jpg\" alt=\"lunges muscles worked\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-8.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-8-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-8.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-8-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-8.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Lunges\"><\/span><strong>What Are The Benefits Of Lunges?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Below are the benefits of lunges:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Work Multiple Muscle Groups:<\/b><span style=\"font-weight: 400;\"> Lunges target multiple muscle groups at once, including the quads, glutes, hamstrings, and core.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improve Balance and Coordination:<\/b><span style=\"font-weight: 400;\"> Because lunges require you to balance your body weight on one leg at a time, they can help improve your balance and coordination (<\/span><a href=\"https:\/\/www.acefitness.org\/resources\/pros\/expert-articles\/7035\/the-benefits-of-unilateral-training\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase Lower-Body Strength: <\/b><span style=\"font-weight: 400;\">Lunges are an excellent exercise for increasing lower-body strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6006536\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increase Hip Flexibility:<\/b><span style=\"font-weight: 400;\"> Lunges can help increase hip flexibility, which can improve your range of motion and reduce your risk of injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5874564\/#:~:text=Range%20of%20motion%20(ROM),-To%20determine%20the&amp;text=Recently%2C%20a%20study%20showed%20that,et%20al.%2C%202016).\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improve Bone Health: <\/b><span style=\"font-weight: 400;\">Lunges can also help improve bone health by increasing bone density. Weighted lunges are especially beneficial for this (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6279907\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improve Running Performance:<\/b><span style=\"font-weight: 400;\"> The mechanics of a lunge are similar to that of a running stride, so lunges can help improve your running performance.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduce Risk of Injury: <\/b><span style=\"font-weight: 400;\">Because lunges strengthen the muscles and connective tissues around the knee, they can help reduce your risk of injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6006536\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>Yanking yourself back in shape has never been so easy with our game-changing fitness app! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunges_Muscles_Worked\">Start transforming your life with BetterMe<\/a>!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Are_Lunges_Better_Than_Squats\"><\/span><strong>Are Lunges Better Than Squats?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">While both squats and lunges are excellent exercises for strengthening the lower body, each has its own unique benefits.\u00a0 Here\u2019s a quick comparison of the two:<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Squats:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Primarily target the quads<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Can be done with heavier weights<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;t require much balance or coordination<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Lunges:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Target multiple muscle groups (quads, glutes, hamstrings, and core)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improve balance and coordination<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increase hip flexibility<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Can be done with lighter weights<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">So, which exercise is better? It really depends on your goals. If you want to build lower-body strength and mass, then squats are a better choice.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you&#8217;re looking to improve your balance and coordination, or increase your hip flexibility, then lunges are a better choice. Ultimately, a combination of both exercises as part of a well-rounded workout routine is the best approach.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Lunges are a great exercise for strengthening the lower body and improving balance and coordination. Variations of lunges can also be used to target different muscle groups or increase the difficulty of the exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, as with any exercise, it\u2019s important to use proper form to avoid injury. If you have any concerns, be sure to consult with a certified personal trainer or your doctor before starting any new workout routine.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Lunges_Muscles_Worked\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Lunging is one of seven fundamental movements the human body can perform (squatting, bending, twisting, pushing, pulling, and gait being the others). As a result, it exercises a wide variety of muscles, tendons and ligaments simultaneously. While lunging your body is at a disadvantaged stance; your front leg bears the brunt of your body weight [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":47040,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[123],"class_list":["post-47039","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lunges Muscles Worked, Variations, And Benefits - BetterMe<\/title>\n<meta name=\"description\" content=\"Here&#039;s a comprehensive guide to lunges, including \u2605 LUNGES MUSCLES WORKED \u27a4, variations, and benefits. Discover why this popular exercise is a great choice for your workout routine.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Lunges Muscles Worked, Variations, And Benefits\" \/>\n<meta property=\"og:description\" content=\"Here&#039;s a comprehensive guide to lunges, including \u2605 LUNGES MUSCLES WORKED \u27a4, variations, and benefits. Discover why this popular exercise is a great choice for your workout routine.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1660019539-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1576\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Nderitu Munuhe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Nderitu Munuhe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"11 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360\"},\"headline\":\"Lunges Muscles Worked, Variations, And Benefits\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/\"},\"wordCount\":2119,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1660019539-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Lunging is one of seven fundamental movements the human body can perform (squatting, bending, twisting, pushing, pulling, and gait being the others). As a result, it exercises a wide variety of muscles, tendons and ligaments simultaneously. <\/span><span style=\\\"font-weight: 400;\\\">While lunging your body is at a disadvantaged stance; your front leg bears the brunt of your body weight while the back leg acts as a stabilizer. The movement demands greater flexibility, stability and balance than many other exercises, making it ideal for those looking to improve their functional movement ability. <\/span><span style=\\\"font-weight: 400;\\\">In this article, we'll go over the muscles worked by lunging, some of the most popular variations, and the benefits you can expect to experience from incorporating this movement into your workouts.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>Lunges Muscles Worked<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">The forward lunge is the most common and likely the first variation you learned. It consists of two phases: the eccentric (lowering) phase, where you lower your body toward the floor; and the concentric (lifting) phase, where you drive back up to the starting position.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Here's how to perform a forward lunge:<\/span>\\r\\n<ol>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Start in a standing position with your feet hip-width apart and your hands on your hips.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Step forward with your right leg, landing on <a href=\\\"https:\/\/betterme.world\/articles\/functional-strength-training\/\\\">your heel<\/a> first.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Allow your left knee to drop down toward the floor. Keep your right knee in line with your right ankle, and don\u2019t let it extend past your toes.<\/span><\/li>\\r ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/\",\"url\":\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/\",\"name\":\"Lunges Muscles Worked, Variations, And Benefits - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1660019539-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Here's a comprehensive guide to lunges, including \u2605 LUNGES MUSCLES WORKED \u27a4, variations, and benefits. 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Discover why this popular exercise is a great choice for your workout routine.","og_url":"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1576,"url":"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1660019539-scaled.jpg","type":"image\/jpeg"}],"author":"Nderitu Munuhe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Nderitu Munuhe","Est. reading time":"11 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#article","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/"},"author":{"name":"BetterMe","@id":"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/5ebf2773ceb32ef6b8abc0c882459360"},"headline":"Lunges Muscles Worked, Variations, And Benefits","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/"},"wordCount":2119,"publisher":{"@id":"https:\/\/dev.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1660019539-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Lunging is one of seven fundamental movements the human body can perform (squatting, bending, twisting, pushing, pulling, and gait being the others). As a result, it exercises a wide variety of muscles, tendons and ligaments simultaneously. <\/span><span style=\"font-weight: 400;\">While lunging your body is at a disadvantaged stance; your front leg bears the brunt of your body weight while the back leg acts as a stabilizer. The movement demands greater flexibility, stability and balance than many other exercises, making it ideal for those looking to improve their functional movement ability. <\/span><span style=\"font-weight: 400;\">In this article, we'll go over the muscles worked by lunging, some of the most popular variations, and the benefits you can expect to experience from incorporating this movement into your workouts.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>Lunges Muscles Worked<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">The forward lunge is the most common and likely the first variation you learned. It consists of two phases: the eccentric (lowering) phase, where you lower your body toward the floor; and the concentric (lifting) phase, where you drive back up to the starting position.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Here's how to perform a forward lunge:<\/span>\r\n<ol>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with your feet hip-width apart and your hands on your hips.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step forward with your right leg, landing on <a href=\"https:\/\/betterme.world\/articles\/functional-strength-training\/\">your heel<\/a> first.<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Allow your left knee to drop down toward the floor. Keep your right knee in line with your right ankle, and don\u2019t let it extend past your toes.<\/span><\/li>\r ..."},{"@type":"WebPage","@id":"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/","url":"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/","name":"Lunges Muscles Worked, Variations, And Benefits - BetterMe","isPartOf":{"@id":"https:\/\/dev.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#primaryimage"},"image":{"@id":"https:\/\/dev.betterme.world\/articles\/lunges-muscles-worked\/#primaryimage"},"thumbnailUrl":"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/11\/shutterstock_1660019539-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Here's a comprehensive guide to lunges, including \u2605 LUNGES MUSCLES WORKED \u27a4, variations, and benefits. 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