What Muscle Groups Do Walking Lunges Work?

Walking lunges are a lower-body workout you might see in a group physical fitness class or sports practice. They are a kind of calisthenic, a sort of resistance exercise that uses your body weight to build the muscle groups it works. Whether strolling lunges are right for you depends upon whether the muscle groups it works are among those you want to develop.


A strolling lunge consists of 3 unique parts. To start, you step forward with one foot and lower yourself into a kneeling position, with your weight on the forward foot and your rear knee. Advanced specialists can decide to leave the knee an inch off the ground for greater intensity. From that position, you raise to a stand with your feet apart. Finish the lunge by stepping all the method forward with the rear leg to enter into the next repeating of the lunge.

Step and Kneel

The first part of the lunge works muscles as you lower yourself into the kneel. Withstanding gravity by slowing your drop makes it a more extreme workout. Throughout this part, the lunge engages your hamstrings and glutes the most intensely.

Stand Upright

Returning to standing works the contrary muscle groups, relying on your quadriceps to align your legs and press your body weight upward. As with the kneel, a slow-moving return to upright will compel your legs to work harder and get you better outcomes than springing up quickly.

Walk Forward

The stroll forward in a walking lunge is the most convenient part of the exercise. At different points in the swing of your leg, it’ll engage all three large lower-body muscle groups: your quads, glutes and hamstrings. Nevertheless, at no point will it engage any of them as intensely as throughout the kneeling part of the workout.

Stabilizing Muscles

The major muscle groups worked by strolling lunges are the ones that provide you the power to change your elevation and move forward. However, several smaller muscles and muscle groups work throughout the exercise to keep your body steady and well balanced. These include your calves, abdominals, stomach obliques and lower back.