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Maximising Your Lunges for Glutes and Quads

Updated: Oct 18, 2023

Lunges are a fantastic exercise for targeting various muscle groups, including the hip extensors, knee extensors, and ankle plantar flexors. The way you perform lunges, your trunk inclination, step length, and knee position can significantly impact which muscles are engaged. In this conversation, we'll explore different lunge variations and how they affect the muscles you work.

Person: I usually do walking lunges. Is this a good choice?


Helder: Walking lunges are a great exercise. However, if you're looking to target specific muscle groups, you can modify your lunges. For example, a forward lunge with an inclined trunk, longer steps, and keeping your knees behind your toes will focus more on the hip extensors, making it a glute-biased exercise.


Person: That makes sense. What's the best lunge variation for focusing on the glutes?


Helder: In my opinion, the reverse lunge is an excellent choice for targeting the glutes. This variation offers stability and places a significant demand on the hip extensors. To maximise glute engagement, step backward, lean your trunk forward, and ensure your knee stays behind your toes.


Person: How about lunges that target the quads?


Helder: For a quad-focused lunge, consider a static lunge with the front foot elevated on a heel elevation. Keep your trunk upright and drive your knee past your toes. This variation places a more substantial demand on the knee extensors, emphasizing quad engagement.


Incorporating these lunge variations into your workout routine can help you target specific muscle groups, whether you're aiming for stronger glutes or more defined quads. Remember to maintain proper form and gradually increase the intensity of your lunges for the best results.

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