Types of Lunge

BossArky

This is a topic I have been meaning to start for ages but never got around to it.

In the past I would do static lunges --> one leg planted in front, one leg planted behind, not switching legs until all reps are complete.

At last months Crossfit Invitational we did lunges where you lunge forward and then have to stand back to attention with both heels together.

So, what are the benefits of one over the other? I can handle 60kg barbell with the static lunges for something like 3x8 per leg, but doubt I could manage that with the "heels together" version as it just seems harder.

So, would you recommend one over the other? If I can shift more weight on the static lunge then is that the best option?

amazingemmet

I see the type you do as more a constant tension technique for the legs versus the ones where you push back up as more of a reactive and dynamic type exercise both have their place in training programs.

LightningBolt

I've always done the stand to attention variation. Always feels nice and deep.

Just to clear up when you say static lunges are you basically saying you keep both feet planted and bob up and down as opposed to stepping out, lunging and then pushing yourself back upright. If that's what you mean than the latter is superior in my mind as I can feel more muscles working. The doms is also worse but that doesn't mean it's necessarily any better a movement.

Hail 2 Da Chimp

I'd normally do the standing to attention type - or walking lunges, say 6 steps forward, then 6 steps backwards.
I find the walking lunges really wreck my legs!

BossArky

LightningBolt wrote: »

Just to clear up when you say static lunges are you basically saying you keep both feet planted and bob up and down as opposed to stepping out, lunging and then pushing yourself back upright.

Yep. For static I keep both feet planted & bring knee down to a few mm off the ground and push back up, keeping feet planted.

aye

On the static version you are pushing straight up, like a squat, and both feet are planted on the ground, and the back leg does little work.

on the fwd lunge, you push up and backward using your front leg, which involves to hams, glutes and hip flexors more.
After the push back you remove your front foot from the ground, all the emphasis now transfers to the back leg, where the core, hams, glutes and quads contract to stabilise you.

with forward walking lunges, the back leg does less work, and the front leg does the stabilisation as you "walk forward", so the front leg does more work.