Are reverse (vs. forward) lunges easier on the knees?
3 min read
Asked by: Keith Kimbrough
“Moving forward, folks often let the front knee track past the ankle and even past the toes, putting extra pressure on the knee,” Santa Maria says. Meanwhile, reverse lunges tend to be a gentler, more accessible variation.
Are reverse lunges easier on the knees?
The Benefits of Reverse Lunges
Stepping backward keeps your front foot firmly rooted, making it easier to ensure that your front knee doesn’t extend beyond your toes. They’re particularly great for beginners, since the movement is more controlled, says Matt Cheng, CSCS.
Are reverse or forward lunges are easier?
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.
What type of lunge is best for knees?
Here’s how to do lunges better:
- Stand with your feet hip-width apart.
- Step forward with your right leg and lower your body until the top of your right thigh is parallel to the floor and your left knee comes close to the floor.
- Keep the headlights of your hips straight ahead. …
- Pause, then return to the starting position.
Why are reverse lunges better for knees?
Backward lunges are safer for the knees because it’s much easier to emphasize the muscles of the glutes, hamstrings, and quads. The pressure is reduced with backward lunges compared to regular lunges, as the tendency with forward lunges is to get the knee too far forward and over the toes. More emphasis on glutes.
Why are reverse lunges easier?
Aside from the knee pressure reprieve, you might find reverse lunges easier because the stationary leg is driving the movement, meaning you have a more stable foundation.
Should you lean forward when lunging?
By keeping a forward lean in your lunge, you are allowing your muscles to perform in the most optimal way, while lifting negative and unnecessary strain off of your joints. Ensure you are not too upright when starting your lunge. This can cause hyper extension of the lower back.
Do reverse lunges make thighs bigger?
The reverse lunge puts the focus on the quads. It’s one of the best moves for thinner thighs because it also burns a lot of calories. More muscle + less fat = long lean look!
Why do my knees hurt when lunging?
The reason being that the forward lunge is a ‘quad dominant’ exercise – that relies heavily on the eccentric contraction of the quad to control the movement. The repeated pull on the knee cap and patellar tendon will lead to discomfort, pain and injury.
Are forward or reverse lunges better for glutes?
THE DIFFERENCES. 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).
