14 Benefits Of Lunges That Will Have You Lunging Every Leg Workout

Last edited: April 25, 2020
by Reda Elmardi

As you know, bros don’t let other bros skip leg day.

That’s why we’re looking at several awesome benefits of lunges in today’s article.

Building a set of strong and nimble legs is not easy.

If you thought to add mass to your upper body was tough, just wait until you try to build up your legs.

And as for developing the calves, well, the less said about that the better.

Developing the legs is tough, but with the right exercises, you can build a set of wheels that Tom Platz himself would be envious of.

Okay, maybe not that great, but come on, he is arguably the GOAT when it comes to leg development.

So, with that said, which exercises are ideal for training the legs and doing a whole lot more besides?

Well, lunges are certainly up there with the best.

That’s why we’re looking at the awesome lunges benefits in today’s article.

Once you finish learning how awesome this exercise is, you’ll never omit it on leg day again.

What Are Lunges?

First thing’s first, what exactly are lunges?

Lunges are basically any variation of a leg exercise in which one of your legs will be positioned forward with the knee bent and the sole of the foot placed flat on the floor, and the other leg is positioned behind you with the knee and toes touching the floor.

The exercise can be performed with just your body weight for resistance if you're following a calisthenics workout routine, or you can perform the exercise with a dumbbell or kettlebell in each hand, or you can perform lunges with a barbell over your shoulders.

The exercise is fantastic as it works your hamstrings, your glutes, your quads, and there’s even a little calf activation thrown in for good measure.

If you thought that squats were the only exercise required for building up your legs, think again!

What Are The Benefits Of Lunges?

Benefits Of Lunges

As you’re now familiar with lunges, we’re going to take the time to discuss some of the main benefits associated with performing these exercises.

1. Do Them Anywhere

Okay, so after a long day at work you’ve got to travel home, do your chores, and take care of the various other things that adults need to do.

You don’t have time to go to the gym so that means you should not work out at all, right?



Lunges are a fantastic exercise due to the fact that they can be done anywhere.

To perform some exercises you need pieces of gym equipment, fancy machines, weights, bars, dumbbells, and so on.

To perform lunges, all you need is to find a relatively open area and you’re good to go.

You can do them in the backyard, your front room, in the office, at the park, or you could really go wild and do them at the gym.

As lunges can be performed anywhere this helps to hold you accountable as you no longer have an excuse for skipping your workouts.

2. Great For The Spine

In this day and age, having good posture is extremely important.

Poor posture can lead to neck ache and back pain.

It can also cause you to lose height, it can affect your balance and mobility, and it can negatively impact your overall quality of life.

Poor posture is often due to misalignment of the spine.

As this isn’t a chiropractic-based article, you may be wondering what lunges have to do with this?

Well, lunges happen to be fantastic for the spine.

Because of the basic body mechanics associated with performing lunges, you’ll find that your spine becomes more aligned, you’ll experience less pain and discomfort, and your posture will improve thanks to lunges.

3. Great For The Butt

No matter your gender, it’s safe to say that a nice butt is something we all strive for obtaining whenever possible.

Squat booties, as they are known, are very much in fashion at the moment.

It turns out, though, that squats are not the only exercise you need to focus on when developing the butt.

Walking lunges are fantastic for developing the glutes, and strong glutes make for a great butt.

4. Improved Hip Mobility

When it comes to the benefits, you can’t overlook the benefits that lunges exercise provide when it comes to the hips. Hip mobility is very important, especially later on in life.

Many elderly people suffer from hip conditions and often require hip replacements as a result.

Performing lunges early on in life means that you can vastly improve your hip mobility.


Lunges require assistance from your hip flexors when you perform the exercise.

If you have tight hip flexors you’re more likely to suffer from stiff and painful hips, which will only get worse as you grow older.

Lunges help to stretch out the hip flexors, which in turn helps to improve hip mobility.

5. Improved Flexibility

It isn’t just the hips that benefit when it comes to flexibility and lunges.

It turns out that another example of one of the awesome benefits of doing lunges is the fact that exercise helps you to improve your flexibility in general.

The exercise helps to loosen up stiff muscles and joints, particularly in the lower back, knees, quads, hamstrings, glutes, and ankles.

The bottom line is that by performing lunges you’ll find that your flexibility improves vastly.

6. Burn Fat

Surely this can’t be right, as the only way to burn fat is by doing cardio on the treadmill, right?

Well, actually, no.

You can burn fat in a variety of different ways, and lunges are just one of them.

You see, any form of exercise or physical exertion is going to require energy.

Your body generates this energy by converting calories into glucose.

To lose weight, if you’re burning off and consuming fewer calories than your body needs to maintain itself as it currently is, you’re creating a calorie deficit and you’ll lose weight.

Lunges are very physically demanding and so they require more energy than say, calf raises.

This means that you burn more calories when performing them.

The more you burn, the more fat you’ll lose.

7. Great Compound Exercise

Another reason to consider implementing lunges into your circuit training routine is due to the fact that they’re a great compound exercise.

A compound exercise is one that serves multiple purposes because it hits several muscle groups at the same time.

As you can work several muscles at the same time, this makes the exercise very practical and functional.

When you perform lunges you can target multiple lower-body muscles at the same time, making them ideal for leg development.


This brings us to…

8. Build Muscle In The Legs

As far as the lunges benefits are concerned, you simply cannot beat the fact that they’re great for the legs.

Adding mass and definition to the legs is far from easy.

In fact, it’s a chore in itself.

This is why leg training is so brutal.

Lunges, however, are ideal for developing the legs muscle hypertrophy, as they’ll allow you to work the quadriceps, your hamstrings, your glutes, and your calves, all at the same time.

For overall leg size and development, you can’t get better than that.

9. Different Options

Like we mentioned earlier on when describing what lunges are, one of the best things about lunges is the fact that there are so many different options for you to perform.

Walking lunges where you place your hands on your hips are a great way to ease yourself into the exercise.

As you progress and get stronger you can consider holding dumbbells or kettlebells as you perform the exercise.

For more experienced lifters and people looking to add some serious mass to the legs, barbell walking lunges are very beneficial.

If you want to get seriously hardcore about your training you could throw on some bright yellow leggings, hoist a 135lb barbell onto your shoulders, head out into the gym’s carpark and bust out a few sets there like Ronnie Coleman.

Just be prepared to get some pretty funny looks if you do.

10. Easy To Master

Some exercises are very difficult to master as you need to stand at a certain angle, breathe at a certain time, contort your body a certain way, and basically spend far too much time trying to get your form just right.

Like all exercises, lunges must be performed correctly in order for you to see and feel the benefit.

The good news is that mastering the walking lunge is much easier than mastering a more challenging exercise, like ones involving kettlebells or Watson bars perhaps?

As it is so simple to master the lunge, beginners will quickly pick up what to do and will subsequently reap the rewards as a result.

11. Great For Balance

Believe it or not, but balance is something that a lot of people tend to struggle with.

Having a good balance will not only help you out in the gym, but it will also help you out in everyday life as well.

When you perform lunges your stabilizer muscles get involved, and you learn how to balance better when your weight is distributed unevenly.

All of your muscles will be used in unison when you perform lunges, which in turn means that your balance will improve drastically.

Who knew that one exercise could be so beneficial?

12. Symmetrical Legs

Symmetry is very important in the world of bodybuilding, but what about in everyday life?

Well, whilst having one leg larger and more defined than the other might not seem like a big deal, it can still cause problems and leave people feeling self-conscious.

When you perform lunges, the idea is that you work both legs in precisely the same way.

That means that if you perform 10 lunges with your right leg, you will also perform 10 lunges with your left leg.

This, in turn, means that you can enjoy greater levels of lower body symmetry, which creates a more functional and aesthetically pleasing physique.

13. Stronger Core

As well as working muscles in the lower body, you’ll also find that lunges can benefit you massively when it comes to building a strong and stable core.

When you perform lunges, you’re constantly engaging your core stabilizer muscles to keep your torso upright and balanced.

All of this is done without spinal extension.

Your core muscles get one heck of a workout when you perform lunges, and as an added bonus you’ll find that your six-pack comes in much quicker if you regularly implement lunges as part of your lower body routine.

14. Save Time

If you’re looking to save time, other great lunges benefit that we’re going to be looking at today is based solely on how time-efficient the exercise is.

With lunges there’s no need to load up a machine with weight plates, set safety bars, adjust seat heights, and so on.

If using your own body weight for resistance you can start doing lunges as soon as you find a bit of open space.

Even when performing lunges with barbells, dumbbells, or kettlebells, you simply pick them up and get going right away.

This means that you can get through a set of lunges much quicker than it would take you to work your way through a set of barbell back squats, or leg press perhaps.

Also, you can learn more about the difference between leg press vs squat and which one is good for legs muscle growth.

Bottom Line:

So, as you can see, there are plenty of benefits of lunges for you to sink your teeth into today, and we haven’t even scratched the surface.

The list of benefits associated with lunges are endless, so stop putting them off and start doing them the next time you hit the gym.

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About the Author

Reda Elmardi is an ACE Certified Nutritionist, Brazilian jiu-jitsu purple belt and bodybuilder with 11 years of experience. He's been published on many influential websites such as lifehack.org, Wealthy Gorilla, Good Men Project and more.

About Reda Elmardi

Reda is an ACE Certified Nutritionist, Brazilian jiu-jitsu purple belt and bodybuilder with 11 years of experience. He's been published on many influential websites such as lifehack.org, Wealthy Gorilla, Good Men Project and more.

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