Strength Basics of Lunges Vs. Reverse Lunges

Lunges are a wonderful leg exercise that promotes strength, balance and stabilization. Your gluteus maximus muscles, hamstrings, quadriceps, calves and hip flexors are all engaged during the traditional forward and rear lunges. Before performing either lunge, warm up on the cardiovascular machine of your choice for five to 10 minutes with lively intensity. Your muscles can be vulnerable to injury if you aren't properly warmed-up before strength training.

  1. Forward Lunge

    • Perform the forward lunge by stepping forward with your front foot bent at a 90-degree angle while your hips create stabilization to keep your knees aligned. Bend your rear knee 90 degrees while keeping your rear heel off the floor. Take this exercise slowly for balance and push through your arch to the heel on your front foot for added stability. The shorter stride forward with your front foot creates more strength in your quadriceps. Going downward into this lunge activates your glutes and hamstrings.

    Rear Lunge

    • Perform the rear lunge with your body going into reverse about two-and-a-half steps backward in a slower motion than other lunges. Bend both of your knees 90 degrees with your rear knee a few inches above the floor for optimal range of motion. Engage your hips and rear leg for stability to help you step forward into the starting position. Maintain optimal posture during this exercise and do not have your rear heel touch the floor. The longer the stride you take with your rear foot, the more your gluteus and hamstrings become engaged. While performing a rear lunge, your glutes, hamstrings and calves are more engaged than in the forward lunge.

    Stretches

    • After performing these lunges, you will need to stretch your hip flexors because of the load that your glutes had to engage during these exercises. For beginners, perform this hip flexor stretch by resting your rear knee on the floor while you hold the lunge position. Keep optimal posture and hold this stretch for 15 to 20 seconds on each side. For a more advanced stretch, place your rear toes downward on a flat bench while your rear knee is touching the floor. Your forward leg is bent at 90 degrees in this Bulgarian squat position. Keep your body weight back and do not lean forward. Hold this static stretch for 15 to 20 seconds on each side.

    Safety Concerns

    • During performance of either lunge, do not create a forward lean in your torso. This lean is due to tight hip flexors or quadriceps. Do not let your front knee rotate inward during either lunge, since this inefficient movement happens because of weak gluteal muscles. Prevent your front-ankle complex from rotating inward during either lunge due to muscle imbalances with your calves and tibialis anterior. Perform both lunges with your toes producing force and creating balance in your body. If this is challenging, strengthen your posterior chain, hip flexors and quadriceps.