What is the Difference Between a Front & Back Lunge? Is a Reverse Lunge More Safe?
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- Опубликовано: 24 сен 2024
- Here at Studio SWEAT onDemand, founder Cat Kom and expert trainer Bethany are celebrating “Leg Day” by giving you the lowdown on the differences between a forward (a.k.a. front) and reverse (a.k.a. back) lunge! Let's find out the differences, which muscle groups are used for each, and which direction is the best option for you.
When it comes to forward and reverse lunges, both are relatively similar in terms of the synergistic muscles (muscles use when on the move) they hit. Both use the glutes, calves, and thighs. These exercises also strengthen the primary leg stabilizer muscles which include the hamstrings in the back of the upper leg and the gastrocnemius which is also found in the calf.
So, what are the major difference between the two lunges?
The reverse (backward) lunge is the best lunge for beginners, those with any knee problems, and for those who are looking for more stability in an exercise. Because your weight stays stationary on your forward leg throughout the entire exercise, it’s easier to remain still and stand back up to the starting position due to no shifting. The back lunge is also generally more easy to perform with good form - dropping the back knee to 90 degree angle. It also focuses just a little more on the glutes and can be paired with additional weights like dumbbells or barbells to increase intensity. It's a safe bet!
If you’re seeking a bigger challenge in stability, variation, and would like a little more quad, core or calf action, try the forward (front) lunge! Although this exercise is more difficult to execute properly, it’s especially beneficial for those who are looking to improve their balance and coordination by training both sides of their body independently from the other. Additionally, forward lunges boost your core since you’re constantly keeping your torso upright during the exercise.
To recap, if you're looking for the safe bet we suggest sticking the the reverse or even a stationary lunge (where both feet stay planted on the ground). You can even take this option if you're in a class where the instructor is queueing a different style lunge. It's you're workout after all. In general if you’re knees are in good shape and you you're looking to achieve those toned legs and perked up buns, keep both lunges on your list and mix it up! In fact, we just touched on the basics, but the variations for lunges are endless. Check out Studio SWEAT onDemand for more options!
Comment below with your favorite lunge and for more trainer tip videos, check out www.studioswea...!
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Bless you Bethany
Reverse lunges all day. Bless you!
Bless you Bethanyyy
🗣 Bless you Bethany
Thank you. This info was really helpful. I'm hypermobile but trying to work out more. Since quarantine I am a bit on my own figuring out how to do it safely. One of the things I struggle with are forward lunges. Afraid to sublux something when I lose balance. So I am definitely gonna try those backward lunges and see if I can tighten my core a bit more.
thank you for citing the differences.
What do you think of using a sliding disk on the reverse lunges?
xyzct I love using sliders with all Lunge types!
Oh wow, I never even thought of using a slider for a forward lunge. I'll have to go dig out a frisbee. (This darn internet thingy is awesome.)
Didn't answer the question.
Well, that was not helpful. I am so much of a newbie, I need to see people DOING a lunge to know what you're talking about. Words just don't cut it on subjects like this. SHOW ME.
Jesus Christ ! You really do not know what you are talking about ! This is painful !
Hilarious. You have no idea what the terms you are using mean ! You use calf’s in both lists 😂 one for the wrong description of synergistic and then again for the wrong list of stabilising muscles. Why did you go on RUclips to answer a question that you have no idea what the answer is 😂😂.
Hahahahahahaha it gets even better. Your glutes are your core you idiots. Hips aren’t even a muscle. This is primary school anatomy class and you still f it up !! What is wrong with you. I know nothing about calculus so guess what ! I don’t do RUclips videos on it ! Seems a simple concept but you somehow fucked it ! You don’t know anything about lunges so don’t do a video on them You didn’t even demo 😂😂