Front squats and static lunges both require the use of the gluteal muscles and the quadricep muscles. The front squat is a stationary exercise requiring the use of either barbells or dumbbells to increase the weight and better challenge your muscles. Static lunges have the option of integrating dumbbells into the workout to challenge your balance and leg muscles. The addition of these weights in the exercise, and the way each exercise is performed, targets some different muscles in the body, while working out the major muscle groups they have in common.
Glutes
The gluteal muscles of the body are made up of the gluteus maximus, the gluteus minimus and gluteus medius. The gluteus maximus is the largest of the gluteal muscles and makes up the majority of your behind. The maximus works as an adductor and external rotator of the thigh. The gluteus minimus and medius work as abductors of the thigh. Depending on the thigh's position, they can also rotate the thigh inwards or outwards. Both the front squat and the lunge work the gluteal muscles because they require a contraction of the glutes to propel your body back up to the standing position from the squat or lunge.
Quadriceps
The quadricep muscle group refers to the group of four muscles that run along the front of the thigh. These muscles, the rectus femoris, vastus medialis, vastus lateralis and vastus intermedius, work together to extend the knee joint. The rectus femoris also works as a hip flexor since it crosses over both the hip and knee joint. Since both the squat and the lunge require the use of the knee bending and straightening, the quadriceps are targeted in both exercises. The foot position during the squats and lunges can target different muscles within the quadricep group. For example, if your foot is turned outward, the exercise will target the vastus medialis, while turning the toe slightly inward will focus more on the vastus lateralis.
Other Muscles Used in Squats
The front squat targets the muscles of the back, or erector spinae, the abdominals, the gastrocnemius, the adductors of the thigh and the hamstrings. When bending forward to set up for the squat, you must activate your core muscles, which includes those of the abdomen and the back, to keep your torso stable throughout the motion of the squat. The hamstrings are used slightly to control the bend of the leg when initiating the squat. Your gastrocnemius muscles are used to help stabilize your ankles and keep your feet from rolling inward or outward while performing the squat.
Other Muscles Used in Lunges
The lunge also targets the abdominals, gastrocnemius and hamstrings, but additionally works the soleus and the obliques. Because the lunge is a balance exercise in addition to being a strength exercise, the obliques and abdominals are targeted to help stabilize your core throughout the movement, and keep you from falling. The gastrocnemius and soleus muscles are used to help stabilize the back leg while you are in a lunge position and also help to propel your body back up to the starting position when you push off the front leg.
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