The Difference Between Forward, Reverse, and Side Lunges

All directional version of lunges that we do are excellent tools for single leg strength and overall human health. We incorporate both regularly into your programming for the following reasons.

*All lunges will do wonders for the hamstrings, glutes, and quads, as well as our core stability.

*Forward lunges will create a bit more stress which can drive further adaptation, because the moving leg is the primary driver. It’s out, away in front of you, thus harder to control (which equals more stress) and you have to step back to achieve your starting position. This also can result in overstressing the front side of the knee over time if you don’t mix it up.

*Reverse lunges are a bit friendlier on the joints, and will target the backside slightly more due to the fact that the main driver is the leg underneath you. It’s easier to control.

*The hip angle of reverse lunges may result in targeting the glutes a bit more than forward lunges.

*Side lunges will target our glute medius (side butt) much more than forward or reverse lunges. They will also train our inner hamstrings more.

The forward lunge is the more difficult movement and will drive adaptation on the quads and core slightly more, but it is also less friendly on the joints. The reverse lunge is typically easier to perform and will provide less overall adaptation, but slightly more on the glutes and will be a bit joint friendlier. And finally, the side lunge is an excellent movement that takes us out of the standard sagittal plan and enhances both our physique and function.

-Dave