Do Lunges Make Your Thighs Bigger? – Leg Day Lowdown!


Lunges are one of the most popular lower-body exercises, often incorporated in strength training, HIIT workouts, and even in daily stretching routines. The move is lauded for its ability to activate several muscles in your legs, from the quads to the hamstrings and glutes.

But does the practice of lunging translate to bigger thighs? Let’s explore the science and mechanics behind lunges and their effects on thigh size.

Anatomy of a Lunge

lunge exercise

Before delving into the topic, it’s imperative to understand the biomechanics of a lunge. A basic lunge involves stepping one leg forward and lowering your body until both knees are bent at a 90-degree angle. Your back knee should hover just above the ground, and your front knee should be directly above your ankle.

To answer the pressing question: Yes, lunges can make your thighs bigger, but this largely depends on how you perform them, your genetic predisposition, and your overall training and dietary habits.

If your goal is hypertrophy or bigger thighs, incorporating weighted lunges with other compound lower-body exercises, and ensuring adequate protein intake, will optimize results. On the other hand, if you’re looking for toned thighs without a significant increase in size, focus on bodyweight lunges with higher reps.

Muscles Worked:

  1. Quadriceps (front thigh muscles)
  2. Hamstrings (rear thigh muscles)
  3. Glutes (butt muscles)
  4. Calves

With such a comprehensive muscle engagement, it’s natural to assume that such an exercise would lead to muscle growth in the thighs.

Muscle Growth & Hypertrophy

leg muscles

Hypertrophy is the process by which our muscles grow in size. Two main factors contribute to muscle hypertrophy:

  1. Mechanical Tension: This is the amount of force produced in the muscle. Heavy weightlifting causes high mechanical tension, stimulating muscle growth.
  2. Muscle Damage: Engaging in unfamiliar exercises or increasing workout intensity can lead to small, micro-tears in muscle fibers. The body repairs and rebuilds these fibers, making them larger in the process.

So, to determine if lunges make thighs bigger, we need to understand how they contribute to these two factors.

Lunges & Mechanical Tension

Dumbbell Lunges

Lunges, especially when loaded with weights like dumbbells or barbells, definitely apply mechanical tension to the thigh muscles. The act of lowering and raising your body engages the quads and hamstrings, providing resistance and subsequently encouraging muscle growth.

However, the degree of tension is often less than other lower body exercises like squats or deadlifts, especially when lunges are performed with only body weight.

Lunges and Muscle Damage

As with any exercise, when you first introduce lunges into your routine, you’re likely to experience some degree of muscle soreness. This is indicative of muscle damage (in a good way!) and the subsequent repair process. Over time, as your body becomes accustomed to the movement, the soreness will decrease, indicating less muscle damage and potentially slower growth.

Variations Matter

Not all lunges are created equal. The effect of a lunge on thigh growth can differ based on its variation:

  1. Static Lunges: These are basic lunges where you step forward and push back to the starting position. They mainly work on the quads.
  2. Reverse Lunges: By stepping backward instead of forward, there’s increased activation of the hamstrings and glutes.
  3. Walking Lunges: As the name suggests, you move forward, alternating legs. This variation engages the entire lower body and core.
  4. Lateral Lunges: Stepping to the side, you work the inner and outer thighs more.

By changing up lunge variations, you can target different parts of the thighs and create a more balanced muscle growth.

Training Intensity and Volume

Whether or not your thighs get bigger from lunges also depends on your training volume and intensity. Simply put:

  1. High Reps, Low Weight: This generally leads to more muscular endurance rather than significant hypertrophy. Your thighs may tone up but won’t necessarily get much bigger.
  2. Low Reps, High Weight: This creates more mechanical tension, leading to greater muscle growth potential. If you’re performing weighted lunges with heavy dumbbells or a barbell, you’re more likely to see an increase in thigh size.

Individual Factors

Lastly, individual factors like genetics, metabolism, and overall diet play a role. Some people naturally have a harder time gaining muscle, while others may find it easier. Your overall calorie intake and protein consumption can also influence muscle growth.

Lunges are a versatile exercise that can be tailored to suit a range of fitness goals, from building muscle to improving overall leg strength and stability. If you’re looking to incorporate lunges into your fitness routine, here are some recommendations to consider:

Beginner: Static Lunges

Static Lunge

Start with your feet hip-width apart. Step forward with one leg and lower your body until both knees are bent at a 90-degree angle. The back knee should hover just above the ground. Push through the front heel to return to the starting position.

  • Repetitions: Start with 2 sets of 10 lunges on each leg.

Intermediate: Reverse

Begin in a standing position. Instead of stepping forward, step back with one leg and lower into a lunge. This variation can be easier on the knees and activates the glutes more intensely.

  • Repetitions: Try 3 sets of 12 lunges on each leg.

Advanced: Walking

From a standing position, step forward into a lunge, then push off with your front foot and bring your back foot forward into the next lunge, as if you’re walking.

  • Repetitions: Aim for 3 sets of 10 lunges for each leg, or approximately 20 steps in total per set.

For Muscle Growth: Weighted

Hold a dumbbell in each hand or place a barbell across your shoulders while performing any of the above lunge variations. Ensure you maintain a straight back and engage your core.

  • Repetitions: Start with 3 sets of 8 lunges on each leg and gradually increase the weight as your strength improves.

For Stability: Bulgarian Split Squat

This is a single-leg lunge variation. Stand a couple of feet away from a bench or raised platform. Extend one leg behind you and place the top of your foot on the bench. Lower into a lunge, ensuring your front foot is far enough forward that your knee doesn’t go past your toes.

  • Repetitions: Aim for 2-3 sets of 8 reps on each leg.

Dynamic Challenge: Jumping Lunges

Start in a lunge position. Jump explosively into the air, switching your leg positions in mid-air, and land back into a lunge with the opposite leg forward.

  • Repetitions: Begin with 2 sets of 8 jumps (4 for each leg).

Additional Tips:

  • Always warm up before starting any exercise, including lunges. This could be a quick 5-minute cardio session or leg-specific stretches.
  • Focus on maintaining good form. It’s essential to keep your core engaged, back straight, and ensure that your front knee doesn’t go past your toes as you lunge.
  • If you experience pain (beyond typical muscle soreness), consider consulting a fitness professional to ensure you’re using the correct form or to make necessary adjustments.


How long does it take to see results from doing lunges regularly?

The timeframe to see results from any exercise, including lunges, varies based on several factors: individual genetics, current fitness level, frequency and intensity of workouts, and dietary habits. Generally, with consistent lunge exercises performed 2-3 times a week, noticeable strength and endurance improvements can be seen within 2-4 weeks. Visible muscle tone and size changes may take a few months of consistent effort and proper nutrition.

Are bodyweight lunges effective, or should I always add weights for bigger thighs?

Bodyweight lunges are effective for beginners or those aiming to improve muscular endurance and achieve a toned appearance. If your goal is to notably increase thigh size (hypertrophy), adding weights such as dumbbells or a barbell will introduce more mechanical tension to the muscles, accelerating muscle growth. However, it’s crucial to master the correct form with bodyweight first to reduce the risk of injury.

I’ve been doing lunges for a while but haven’t noticed bigger thighs. Why?

Several reasons might contribute to this. First, your overall calorie and protein intake might be insufficient to support muscle growth. Second, the intensity and volume of your lunge workouts might need an adjustment. Increasing weights or resistance can help. Lastly, other factors such as sleep, stress, and overall recovery can influence muscle growth. It’s essential to ensure a holistic approach to fitness, not just focus on the exercise itself.

Do lunges increase the size of the glutes (buttocks) as well?

Yes, lunges are also effective in activating the glute muscles, especially the gluteus maximus. Depending on the lunge variation, the gluteal engagement can vary. Reverse lunges, for instance, tend to engage the glutes more than forward lunges. If your primary goal is glute growth, ensure you’re squeezing and activating your glutes throughout the movement.

Can lunges lead to an imbalance between my quads and hamstrings?

Properly executed lunges target both the quads and hamstrings, ensuring a balanced workout for the front and back of the thigh. However, if you’re only relying on lunges for leg workouts, there’s a possibility of developing muscular imbalances over time. It’s crucial to incorporate a variety of leg exercises like squats, deadlifts, and hamstring curls to maintain balance.

Are there any risks associated with doing lunges for thigh growth?

While lunges are generally safe when done correctly, there are potential risks, especially if performed with poor form or excessive weight. These risks include knee strain or injury, muscle imbalances, and overuse injuries. Always ensure you’re using proper technique, and if you’re uncertain, consult with a fitness professional. Starting with bodyweight and progressively adding resistance ensures safety and effectiveness.


Fitness is a deeply personal journey shaped by knowledge, experiences, and individual needs. Delving into the intricacies of exercises, like lunges, allows for a more tailored and effective approach to achieving your goals. By understanding variations and listening to your body’s feedback, you can ensure exercises align with your unique objectives.

As you embark on your fitness path, prioritize intentionality, and always adapt to what feels right and beneficial for you. Remember, it’s not just about the motions, but about the purpose behind each move.

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