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A woman doing lunges on the beach. Photo Credit jodiejohnson/iStock/Getty Images. Lunges are a compound exercise, which articulate your knee and hip joints and activate over 10 different muscles in your lower body. The primary muscles used in lunges are your quadriceps. Each quadricep muscle comprises four smaller muscle segments, which attach to different parts of lower body skeletal structures. Take shorter lunge strides to maximize quadriceps activation while performing lunges.
But there is a lot of confusion over whether the lunge is more of a quad or hamstring exercise. It is a multijoint movement that uses both muscle groups, but a study performed by Swedish researchers suggests that the lunge is more of a hamstring exercise.