Reverse Lunges Vs. Static Lunges for Body Building

Lunges in any form are an effective way to build bigger leg muscles for bodybuilding. While most bodybuilders tend to stick with the classic forward lunge, either changing legs each repetition or performing all the reps on one leg before switching, other variations work too. Both static lunges, also known as split squats, and reverse lunges have their place in your bodybuilding routine.

  1. Reaping the Rewards of Reverse

    • Reverse lunges aren't too dissimilar to regular lunges, but instead of stepping forward each rep, you step backward. The technique points remain the same -- head and chest up, core tight, controlled tempo -- but reverse lunges are less stressful on your knee joints, notes personal trainer Lynn Glenn. You can perform reverse lunges with a barbell across your back, a pair of dumbbells at your sides or just with your body weight.

    Staying Static

    • In a static lunge, you start with one foot in front of the other and drop down until your back knee is just above the floor before pushing back up again. Rather than bringing your feet together and stepping forward or backward each rep though, your feet remain fixed throughout the set, only switching when you've completed the reps for one side. These many be easier for bodybuilders who struggle with balance and coordination.

    Making Muscles

    • For bodybuilders, it all comes down to what exercise is going to cause more muscle growth. Both reverse and static lunges can build muscle, and the areas they target really aren't all that different. More stress is placed on the glutes, hamstrings and quads of your front leg during a static lunge, notes trainer Tim Fritz on the Muscle and Fitness website. Strength coach Bret Contreras notes that reverse lunges with a slight forward lean and a long step are more of a hip-dominant move, so they target your hamstrings a little more.

    The Grand Finale

    • Your best option is to use both reverse and static lunges in your bodybuilding program. Keeping your muscles challenged is the name of the game when building muscles, so aim to progress on both moves. Use lunges as an accessory movement to squats or deadlifts. Perform static lunges with dumbbells or a barbell for six to eight weeks, adding sets, reps or weights each workout, then switch to reverse lunges, again either with dumbbells or a barbell, and keep progressing on those for as long as you can. When you hit a plateau, go back to the static lunge and keep the cycle going.