June 3, 2026, 6:34 am | Read time: 3 minutes
Lunges are the perfect exercise for the lower body and are now gaining the recognition they deserve through Hyrox. And what many underestimate: the abdominal muscles are also engaged. They may look simple, but like any exercise, there are a few things to keep in mind to ensure they do what they’re supposed to do: shape the legs and glutes.
How to Perform Lunges Correctly
From a standing position, simply take a step forward so that the front leg forms a right angle and the back knee almost touches the ground under the hip. If you’re training for Hyrox, you need to get used to touching the ground with your knee, as this is required in competitions. From there, push powerfully upward and return to the starting position. If you master the technique and want to enhance the effect, you can work with weights and hold dumbbells while performing the lunges.
Which Muscle Groups Are Trained?
Lunges are particularly popular among women. They shape a nice, firm butt and legs, require no equipment, and can be performed in even the smallest room with the static (standard) version. Lunges can also be easily incorporated into a running workout. In this exercise, you work against gravity and primarily train the gluteal and leg muscles. If performed correctly, the abdominal muscles are also engaged.
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The Effectiveness of Lunges
Hyrox is currently seen as the perfect all-around sports package, and no wonder: It combines strength and endurance training in exercises that closely resemble everyday activities. This is reflected in strong overall fitness, an attractive physique, and potential longevity. It’s no surprise that lunges are part of the disciplines in Hyrox.
Lunges are a compound exercise—and that’s already a win: Unlike machines that often target only a single muscle, lunges activate multiple muscle groups at once, such as the glutes and thighs. This ensures time efficiency. Since both legs are trained individually, muscular imbalances cannot simply balance out. You can specifically train your weak points. Additionally, you improve your balance and strengthen your core.
What Are the Most Common Mistakes in Lunges?
Many tend to lean forward with the upper body. It’s important to stay upright throughout the movement and correct yourself if necessary. The knees should also remain straight and not bend inward. Another common mistake: not distributing the weight across the entire foot. Keep the heel on the ground, don’t go on tiptoes.