Muscle map Lunges
Muscles worked in lunges
Lunges are a single-leg squat pattern: the front leg’s quads and glutes do most of the work, while the hip abductors and adductors stop the knee from caving.
Free on Android · 3-day Pro trial · Export up to 4K
Lunges: primary and secondary muscles
Primary muscles
- Quads: front of the thigh, which straightens the knee
- Glutes: gluteus maximus, the main hip extensor
Secondary muscles
- Hamstrings: back of the thigh, which extends the hip and bends the knee
- Adductors: inner thigh muscles that pull the legs together and help drive out of the hole
- Abductors: outer hip and glute medius, which keep your knees and pelvis stable
- Calves: gastrocnemius and soleus, which point the foot and absorb impact
Form cues & reel idea
Form cues
- Long enough step for a 90° front knee
- Front knee tracks over toes
- Push through the front heel
Film it for Reels
Side-on shows depth best. A leg-day muscle map plus a "4 × 12" sticker makes a quick workout reel.
Try the muscle map stickerGeneral fitness information, not medical advice. If something hurts, stop and ask a qualified coach or physio.
Lunges: FAQ
What muscles does the lunges work?
Lunges mainly works the quads and glutes. The hamstrings, adductors, abductors and calves assist and stabilise.
How do I show the muscles worked in my lunges video?
In ZapZoop, add a Muscle Map sticker, tap the quads and glutes in one colour and the helpers in another, then place it on your clip. Side-on shows depth best. A leg-day muscle map plus a "4 × 12" sticker makes a quick workout reel.
Map your lunges on video
Highlight the muscles you trained and post it in up to 4K.