What Muscles Do Reverse Lunges Work?

Lunges can be performed in a variety of methods to target different parts of your lower body musculature. They can be carried out utilizing your own body weight as resistance or, if you want a more demanding exercise, with dumbbells or barbells. Lunges likewise improve balance, hip movement and coordination. Reverse lunges include taking a large action backwards and flexing your legs up until your rearmost knee touches the floor.

Gluteus Maximus

The largest muscle involved in lunges is your gluteus maximus, or butt muscle. These huge and effective hip extensors must strive to decelerate your backward energy – this is called an eccentric contraction. Driving up and from the bottom position of the lunge likewise includes a large degree of glute activation, but this time the tightening is categorized as concentric.


Your quadriceps on the front of your thigh are really four specific muscles with a typical insertion point just below your knee. The four muscles are rectus femoris, vastas medialis, vastas intermedius and vastas lateralis. These muscles interact to regulate your knee flexion and extension. The leg action in lunging places a great deal of focus on these muscles and, consequently, the front of the thighs are the muscles that are normally felt the most during reverse lunges.


Located on the back of your thigh, the hamstrings deal with your glutes in hip extension. The hamstrings work specifically hard in reverse lunges since they’ve to agreement eccentrically to decelerate your backwards and downward energy. Consisting of 3 muscles – biceps femoris, semitendinosus and semimembranosus – the hamstrings are likewise associated with flexing your knee.

Hip Flexors

Hip flexor is the cumulative term used to explain your psoas and iliacus muscles. The hip flexors hinge your thigh or thigh bone forward. The hip flexors on your front leg assistance to start your action backward while the hip flexors on your rear leg work to decelerate your downward energy. Investing long periods of time sitting can make your hip flexors tight. Lunges and reverse lunges can assist keep these muscles versatile and your hips mobile.

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