Leg Exercises

Lunge Towards Massive Legs

The lunge is a great movement for developing the thighs and strengthening the hips.


Stationary Lunge

The downward phase of the stationary lunge involves strong eccentric contraction of the glutes, hams and quads as your body is slowly lowered, its weight almost entirely supported by the forward leg. The trailing leg isn't significantly involved, except for support and balance. On the way up, the glutes, hams and quads of your forward leg contract concentrically, straightening your leg and returning you to the upright position. At the same time, the glutes, hams and quads of the trailing leg contract to pull your body up.


Walking Lunge

The walking lunge mirrors its stationary counterpart during the downward phase, both in execution and muscle involvement. Yet the upward phase is markedly different, particularly with respect to muscle recruitment. All emphasis shifts to the forward leg, with the glutes, hams and quads of the front leg contracting maximally.

Performing the walking lunge requires that you stand straight up, so you're essentially doing a one-legged squat. The trailing leg is minimally involved, serving only to support and stabilize your body. The walking lunge hits all the muscles of the forward leg harder than the stationary lunge, but doesn't involve the rear leg muscles much at all.

Each leg is alternately used as you literally walk the floor, making the walking lunge the apparent lunge of choice for maximal thigh and hip development. Even so, the significantly different muscle recruitment of the stationary lunge is enough to warrant including it regularly in your leg program.

For access to exclusive fitness advice, interviews, and more, subscribe on YouTube!