Lunge Vs. Stepup

Lunges and stepups are similar exercises that target most of the same muscles. The basic lunge and stepup can each be performed as a body-weight exercise, but you can also add weights to either activity. If you’re looking for a simple lower-body exercise that you can do at home or in a gym, add either the lunge or stepup to your fitness program, or vary your routine by performing lunges during one session and stepups the next.

Muscles Worked

• Both lunges and stepups target the quadriceps muscles in your upper thighs. Each activity also works the gluteus maximus in your butt, the adductor magnus in your inner thighs and the soleus muscle in your calves. The stepup also engages the gastrocnemius, your largest calf muscle. Both exercises use a variety of leg, hip and core muscles as stabilizers. The stepup requires more stabilizers than the lunge, including some upper-back muscles.

Lunge Form

• All you need to perform a lunge is enough room to take a large step forward. Despite its simplicity, however, proper form is important, particularly with respect to your knee positioning. Begin in an erect stance with your feet about hip-width apart. Stride forward with one foot, landing heel first, and lower your body until your front thigh is roughly parallel with the floor and your back knee almost touches the floor. Inhale on the way down, then exhale as you push up with your front foot and return to the starting position. Repeat the exercise with the opposite leg. Keep your upper body vertical and your lead kneecap pointing in the same direction as your front foot. Don’t let your front knee travel past your toes.

Stepup Form

• As you would expect, the stepup exercise requires something to step on. You can use a stair step, an exercise bench or any type of raised platform that fits both of your feet. Stand tall in front of the step with your feet close together. Raise one foot onto the step, then exhale as you shift your weight forward, push up with your front foot and lift your second foot onto the step. Return to the starting position by stepping down one foot at a time, beginning with the foot that stepped up second, then do another stepup starting with the opposite leg. Keep your upper body upright throughout the exercise and the kneecap of your first raised leg in line with your foot.

Variations

• Shift some of the emphasis from your quads to your gluteus maximus in either exercise by taking a longer stride. You can also make the activities more intense by adding weights. Hold a dumbbell or kettlebell in both hands while you perform the lunges or stepups, or place a barbell across the back of your shoulders. Using a higher platform also increases the stepup’s intensity. Additional body-weight lunge variations include the stationary lunge, in which you stride forward and keep both feet in place as you lower and raise your body for the desired number of repetitions. Perform walking lunges by striding forward, lunging down, then rising and striding forward with the opposite leg.