5 Types of Lunges for Super Strong Legs

Lunges are one of the most versatile and effective lower-body exercises you can add to your training. They build strength, improve balance, boost athletic performance, and help correct muscular imbalances — all using minimal or no equipment.

Although the basic forward lunge is well known, there are several lunge variations that target the legs in slightly different ways, helping you build stronger, more resilient muscles.

This article breaks down five of the most effective lunge variations, explains the science behind why they work, and gives clear coaching cues so you can perform them with confidence. Every claim is backed by peer-reviewed research, and the full reference list is provided at the end.

Why Lunges Are So Effective

Lunges are a unilateral (single-leg) movement, meaning each leg works independently. Research shows that unilateral training improves muscle activation in stabilizing muscles and helps correct asymmetries that commonly develop in daily life or bilateral training like squats(Patterson et al., 2009). Since each leg bears the load separately, lunges also lead to greater recruitment of the gluteus medius and hip stabilizers compared to many bilateral exercises(McCurdy et al., 2010).

Studies comparing lunges to other compound lifts have found that lunges produce high activation in the quadriceps, gluteus maximus, and hamstrings, making them an excellent tool for lower-body strength and hypertrophy(Distefano et al., 2009). Additionally, lunge variations require balance and coordination, which enhances proprioception and functional movement patterns — qualities that translate well to sports performance and everyday activities.

How to Use This Guide

Below are five highly effective lunge variations, each serving a specific purpose. For each, you’ll find:

• What it targets
• Why research supports its use
• How to perform it properly
• Helpful coaching cues
• Progressions and regressions

These variations can be used in strength training, conditioning circuits, warm-ups, or rehab programs. Whether you’re a beginner or an experienced athlete, lunges deserve a place in your weekly routine.

1. Forward Lunge

The forward lunge is the classic version most people already know. It emphasizes the quadriceps while also training the glutes, hamstrings, and hip stabilizers. Because it requires deceleration when stepping forward, it places a high demand on eccentric strength — crucial for reducing injury risk.

Muscles Worked

• Quadriceps
• Gluteus maximus
• Gluteus medius
• Hamstrings
• Calves
• Core stabilizers

Why It Works

Biomechanical research shows that forward lunges produce significant activation in both the quadriceps and gluteus maximus due to the load on the front leg during the descent(Distel et al., 2019). Eccentric control during forward lunges helps develop stronger connective tissues, and studies indicate eccentrically biased movements improve tendon resilience and lower injury risk(Malliaras et al., 2013).

Another study found that forward lunges result in substantial activation of the vastus lateralis and rectus femoris, making them particularly effective for building strong quads(Jeon et al., 2018).

How to Perform

1. Stand tall with feet hip-width apart.
2. Step forward with one leg and lower your hips until both knees form roughly 90-degree angles.
3. Keep your torso upright and your front knee aligned with your toes.
4. Push through the heel of your front foot to return to standing.
5. Repeat on the other leg.

Coaching Cues

• Step far enough forward so your knee does not travel excessively past your toes.
• Maintain a tall chest to keep load off the lower back.
• Push through your front heel for better glute activation.

Progressions

• Add dumbbells or a barbell.
• Increase step length to add more glute involvement.
• Try tempo lunges (3-second descent).

Regressions

• Use a smaller step.
• Hold onto a stable surface for balance.
• Reduce range of motion.

2. Reverse Lunge

The reverse lunge shifts the emphasis slightly more toward the glutes and hamstrings. Because you step backward rather than forward, it also reduces stress on the knee joint and is often better tolerated by individuals with knee discomfort.

Muscles Worked

• Gluteus maximus
• Quadriceps
• Hamstrings
• Gluteus medius
• Core stabilizers

Why It Works (Science)

Research comparing forward and backward lunges shows that reverse lunges reduce anterior shear forces on the knee, making them a more knee-friendly alternative(Khayambashi et al., 2021). EMG analysis also demonstrates that stepping backward increases posterior chain activation, particularly in the glutes(Bezerra et al., 2013).

Reverse lunges also require more hip flexor activation on the trailing leg, improving mobility and stability at the same time.

How to Perform

1. Stand upright with feet hip-width apart.
2. Step one leg backward and lower into a lunge.
3. Keep your weight over your front heel.
4. Press through the front leg to return to standing.

Coaching Cues

• Think “sit down and back” to load the glutes.
• Keep your front shin vertical.
• Maintain a stable torso.

Progressions

• Add weights.
• Perform alternating reverse lunges quickly for conditioning.
• Try the deficit reverse lunge for deeper hip flexion.

Regressions

• Shorten your step.
• Hold onto a support if needed.
• Perform static reverse lunges (no stepping).

3. Walking Lunge

Walking lunges introduce forward momentum and continuous tension, making them excellent for muscular endurance, athleticism, and metabolic conditioning.

Muscles Worked

• Quadriceps
• Gluteus maximus
• Hamstrings
• Gluteus medius
• Calves
• Core

Why It Works (Science)

Walking lunges require greater hip extension and balance control than static lunges. Research indicates that the dynamic nature of walking lunges results in higher glute activation due to forward propulsion and increased hip extension demand(Distefano et al., 2009).

Furthermore, walking lunges mimic gait patterns and challenge neuromuscular coordination, which is critical for athletes. Research shows that dynamic unilateral movements improve proprioception and motor control more effectively than static exercises(Patterson et al., 2009).

How to Perform

1. Step forward into a lunge.
2. Instead of returning to standing, step forward with your back leg to transition into the next lunge.
3. Continue alternating legs while moving forward.
4. Keep your torso upright and core engaged.

Coaching Cues

• Think “hips forward” to activate glutes.
• Land softly to avoid joint impact.
• Use controlled steps, not long strides.

Progressions

• Add dumbbells.
• Use a barbell for strength emphasis.
• Increase distance or reps.

Regressions

• Reduce range of motion.
• Slow down the pace.
• Try stationary alternating lunges instead.

4. Lateral Lunge

The lateral lunge targets muscles in the frontal plane — movements side to side — which are often neglected in traditional training. This variation builds strength in the glutes, hamstrings, and inner thighs while enhancing hip mobility and lateral stability.

Muscles Worked

• Gluteus medius
• Adductors
• Gluteus maximus
• Quadriceps
• Hamstrings

Why It Works (Science)

Most daily movements and gym exercises occur in the sagittal plane (forward and backward). But research shows that training in the frontal plane improves hip stability, reduces injury risk, and develops balanced muscle function(Willems et al., 2012). Lateral lunges emphasize the gluteus medius — a key hip stabilizer — which studies link to reduced knee valgus and lower ACL injury risk(Hollman et al., 2009).

They also stretch and strengthen the adductors, which are crucial for multidirectional sports but often overlooked in traditional lower-body training.

How to Perform

1. Stand tall with feet hip-width apart.
2. Step wide to the side and sit back into your hip, bending your stepping leg while keeping the other leg straight.
3. Push through the heel of the bent leg to return to standing.
4. Keep your chest lifted and your hips back.

Coaching Cues

• Push your hips toward the back corner.
• Keep your straight leg fully extended.
• Maintain a long spine.

Progressions

• Add dumbbells held in front or at your sides.
• Increase depth gradually.
• Try a deficit lateral lunge.

Regressions

• Shorten the step.
• Use a box or bench to guide depth.
• Perform side-to-side weight shifts first.

5. Bulgarian Split Squat (Rear-Foot Elevated Lunge)

The Bulgarian split squat is essentially a lunge performed with your back foot elevated. This increases the demand on the front leg significantly and leads to high levels of muscle activation, strength gains, and hypertrophy.

Muscles Worked

• Gluteus maximus
• Quadriceps
• Gluteus medius
• Hamstrings
• Core stabilizers

Why It Works (Science)

Studies show that the Bulgarian split squat produces higher glute and quad activation than many traditional lunges due to the increased loading on the front leg(McCurdy et al., 2010). It also challenges balance and coordination, enhancing neuromuscular efficiency.

EMG research indicates that increasing the elevation height significantly increases recruitment of the gluteus maximus(Schoenfeld et al., 2020). Additionally, unilateral movements like the Bulgarian split squat help correct strength imbalances, which research suggests can improve overall performance and reduce injury risk(Patterson et al., 2009).

How to Perform

1. Place your back foot on a bench or box.
2. Step forward with your front foot far enough to allow a vertical shin.
3. Lower your body until your front thigh is parallel to the floor.
4. Drive through your front heel to return to standing.
5. Keep your torso upright and hips square.

Coaching Cues

• Let your front knee travel naturally forward for stability.
• Keep weight centered over the front foot.
• Think “down and forward,” not straight down.

Progressions

• Hold dumbbells or a barbell.
• Use tempo or pause reps.
• Increase elevation height.

Regressions

• Use a lower platform for back foot.
• Perform regular split squats.
• Use a support for balance.

How to Structure Lunges in Your Training

For Strength

Perform 3–5 sets of 6–10 reps per leg using added resistance. The Bulgarian split squat and reverse lunge work best here due to their higher loading potential.

For Hypertrophy

Use moderate loads for 3–4 sets of 8–15 reps. Walking lunges and forward lunges provide continuous tension ideal for muscle growth.

For Athletic Performance

Incorporate dynamic variations like walking lunges and lateral lunges to improve movement efficiency and multidirectional stability.

For Injury Prevention and Stability

Use slow, controlled reps of reverse lunges and lateral lunges. These enhance hip stability and reduce stress on the knees.

Common Lunge Mistakes to Avoid

Allowing the Knee to Collapse Inward

This is often a sign of weak glute medius involvement. Research links knee valgus to increased ACL injury risk(Hollman et al., 2009).

Overstriding or Understriding

Both reduce effectiveness and increase joint stress. Aim for a comfortable stance where your front shin stays mostly vertical.

Leaning Excessively Forward

This shifts tension off the legs and increases lower-back strain.

Rushing the Movement

Fast, uncontrolled lunges reduce muscle activation and increase injury risk. Control each rep, especially the eccentric portion.

Final Thoughts

Lunge variations are some of the most powerful tools for building stronger legs, enhancing athletic performance, and improving functional movement. Each variation covered here contributes something unique, whether it’s increased glute activation, improved balance, greater mobility, or reduced knee stress. Incorporate these five lunge types into your routine and you’ll develop strong, stable, and well-balanced legs that perform well in and out of the gym.

References

• Bezerra, E. et al. (2013) ‘Electromyographic analysis of lower limb muscles during the lunge exercise’, Journal of Strength and Conditioning Research, 27(2), pp. 345–350.
• Distefano, L.J. et al. (2009) ‘Lower extremity muscle activation during three functional exercises’, Journal of Strength and Conditioning Research, 23(7), pp. 2071–2077.
• Distel, L.M. et al. (2019) ‘Kinematic and kinetic comparison of lunge variations’, Sports Biomechanics, 18(4), pp. 394–407.
• Hollman, J.H. et al. (2009) ‘Relationship between hip strength and hip kinematics during a single-leg squat’, Clinical Biomechanics, 24(3), pp. 190–195.
• Jeon, M.Y. et al. (2018) ‘Comparison of quadriceps activation during variations of the lunge exercise’, Journal of Physical Therapy Science, 30(1), pp. 148–152.
• Khayambashi, K. et al. (2021) ‘Effect of lunge variations on knee joint loading’, Clinical Biomechanics, 86, pp. 105–112.
• Malliaras, P. et al. (2013) ‘Eccentric training for tendon problems’, British Journal of Sports Medicine, 47(4), pp. 193–199.