Reverse Lunge vs. Forward Lunge

September 9, 2014
Reverse Lunge vs. Forward Lunge

The lunge is a popular muscle-strengthening workout that enhances and tones your thighs and buttocks. You can perform forward or reverse lunge with your body weight only, or by using a barbell or pinheads to include resistance to the workout. Although these 2 lunges are similar, there are some advantages in doing one over the other. Always consult your doctor prior to beginning a new exercise regimen.

Forward Lunge

Execute forward lunges by standing straight with your feet together. Agreement your stomach muscles to support your upper body. Lift your right leg off the floor and take a huge advance. Gradually lower your torso by flexing your left knee toward the floor. Lower up until your right knee forms a 90 degree angle and your knee is lined up with your ankle. If the ankle is less than 90 degrees, you stepped too close and your knee is beyond your foot and not lined up with your ankle. If the ankle is over 90 degrees, you stepped too far and your knee isn’t aligned with your ankle. Press yourself upward and return to to the starting position.

Reverse Lunge

The reverse, or back, lunge is extremely just like the forward lunge and only varies with the direction of the step. As doing the forward lunge, stand straight and contracting your core muscles. Lift your left foot off the floor and step backwards. Bend your right knee to form a 90 degree angle between your thigh and calf, while decreasing your left knee toward the floor. Push yourself upward with your thigh muscles and return back to the starting position.

Muscles Affected

Both forward lunge and rear lunge target the exact same muscles in your thighs, buttocks and calves, according to the ExRx.net internet site. The main muscles impacted are quadriceps in the front of your thigh, gluteus maximus in your buttocks, adductor magnus in your inner thigh, and soleus in your calf bone. The hamstrings in the back of your thigh, and gastrocnemius in your calf function as dynamic stabilizers. In addition lots of core muscles in your abdominal areas and your back function to support your upper body throughout the motion.

Benefits

Although the muscles affected equal in between the 2 lunges, the reverse lunge can be a more secure choice, according to the BodyBuilding.com. The reverse lunge places less tension on your knees because it’s simpler to form the 90 degree angle between your thigh and calf and to keep your knee lined up with your ankle. Doing forward lunges utilizing the wrong method, can trigger knee discomfort due to the incorrect angle in between your thigh and calf bone. In addition, taking an advance can make it difficult to maintain stability because you’re shifting your body weight to your prominent foot, while throughout reverse lunge the weight is maintained on the forward leg that stays fixed.