In fact, the torque force of rotation at the knee joint is significantly greater in the forward lunge versus the reverse lunge, Doug Perkins, D. That means a forward lunge can place more stress on the knee than a reverse lunge, and the deeper you sink into a forward lunge, the more pressure you potentially place on this area. Once you are ready to add weight, there are a bunch of different ways you can do so.
You can do reverse lunges with dumbbells or kettlebells, holding them at your sides or in a racked position. Another option is a deficit reverse lunge, which you can do with or without extra weight. Stand with your planted foot on a sturdy step, and then lunge backward with your other leg. Soreness will register as an overall muscle ache; pain will register as a sharp, pinching, stabbing, or otherwise shooting sensation, he explains.
If you feel pain anywhere, but most particularly in or around your knee, stop lunging and check in with your doctor or physical therapist. SELF does not provide medical advice, diagnosis, or treatment.
For an added challenge, hold a pair of dumbbells while you perform the move. Front lunges are a more challenging movement, placing more emphasis on your quads due to the forward movement, Cheng says. They can also be taxing on the knees, according to ACE. The move propels your body forward, which can be jarring on your front knee and force it to bear more weight and the bulk of the stabilization work. Your knees also work in a broader range of motion to return to standing. As you perform this move, take a peek down at your front leg to make sure your knee doesn't go beyond your toes.
If you want to make this move more difficult, hold a pair of dumbbells. The reverse and forward lunge may be among the most popular, but lunge variations don't end there.
Multi-planar lunges ones that require you to move in ways other than just forward and backward — like the lateral and curtsy ones — can help improve your training by targeting different angles of your muscles and joints, according to the National Academy of Sports Medicine NASM. If you have preexisting knee issues, though, ease into these movements carefully and stop the exercise if you feel pain or discomfort.
As you perform this move, engage your core and keep your spine elongated, according to NASM. Make sure the toes in your right leg stay behind your right toes. While you perform this lunge, keep your core engaged and hips pointing forward, according to NASM. Try to center your shoulders and weight over the top of your hips. Fitness Workouts Lower Body Exercises. Aubrey Bailey is a Doctor of Physical Therapy with an additional degree in psychology and board certification in hand therapy.
Finally, forward and reverse lunges or any lunge variation, really are unilateral exercises, which means they work each leg separately. Focusing on one limb at a time helps build single-leg strength, as well as overall balance, stability and coordination.
These are all important for daily life and athletic endeavors alike. While forward and reverse lunges both work the glutes, legs and abs, each emphasizes different leg muscles. Reverse lunges hone in on the hamstrings back of thighs and glute max your meatiest glute muscle , whereas forward lunges focus more on the quads front of thighs. Forward lunges will also likely challenge your core more than reverse lunges because stepping forward causes instability when the back heel comes off the ground, Santa Maria says.
As a result, your core has to fire overtime to stabilize. However, the instability of forward lunges may make them less accessible or comfortable for many people. Easy, right? But most of the people are not aware of the fact that both these lunges are very different and offer different health benefits. Stand on the ground with your feet hip-width apart from each other. Keep both your hands on your hips and move your left leg 1 feet forward.
Now lower your body until both your front and back legs make 90 degrees angle. Your left leg should not go in front of your toes and at the same time, let your back leg bend towards the floor without actually touching it. Hold this position for seconds. Rise above and take your right leg back to complete one rep. Repeat the same with the left leg. To perform reverse lunges all you have to do it take your foot backward and then bend both your legs to get into a degree angle.
In both forward and backward lunges, the same muscle groups are targeted- mostly your lower half including the hamstrings, quads, glutes, and calves. Your core and back muscles are also engaged while performing this exercise. Whether you choose forward or backward lunges, both way you are challenging the same group of muscles and good for fixing muscles imbalance.
Back or reverse lunges are more beginner-friendly as it is easier to control your body movement while performing this exercise. Many people cannot control the movement of their feet while going forward, which can cause injury. In forward lunges, your core muscles have to work harder to keep your body stable. It is true that both the exercises look alike and the same muscle groups are targeted but if you want to know which one is better, then it is Back lunges. You have to put less stress on your knees while performing this exercise as it is easier to take your feet back.
Performing forward lunges incorrectly can cause knee pain and injury as you are more likely to form the wrong angle between your thigh and calf. Apart from this, when you perform forward lunges, it is generally difficult to maintain your balance and stability. While in back lunges it is much easier to remain stationary. In case you are a beginner, it is good to start with back lunges. Even people suffering from joint pain are advised to do back or reverse lunges.
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