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Mike Robertson Lunges

Mike Robertson
What are the differences between the lunge of a 6" box versus the reverse lunge.
The regular lunge your foot is moving forward and the reverse lunge your foot moves backwards.
You can use more weight in the regular lunge versus the reverse lunge.
Are there any other differnces?

[quote]mattrose wrote:
Mike Robertson
What are the differences between the lunge of a 6" box versus the reverse lunge.
The regular lunge your foot is moving forward and the reverse lunge your foot moves backwards.
You can use more weight in the regular lunge versus the reverse lunge.
Are there any other differnces?[/quote]

Matt,

The lunge off a box is a traditional forward lunge, with the exception that you step onto the box, affording you increased ROM. Otherwise, performance is identical to the traditional lunge.

The reverse lunge can be performed in the same manner. For example, you could start on the floor and perform a traditional reverse lunge, OR you can start off on a box and perform a reverse lunge. Again, the only difference is the ROM and the fact that you will get increased recruitment of the VMO, gluteals and upper hamstrings.

Hope this helps!

Stay strong
Mike

Is there much of a difference in the amount of loading you can use in the regular lunge verus the reverse lunge and is the reverse lunge better for helping with improving your balance
does it have more of a place in improving performance in sports ie football,hockey etc

[quote]mattrose wrote:
Is there much of a difference in the amount of loading you can use in the regular lunge verus the reverse lunge and is the reverse lunge better for helping with improving your balance
does it have more of a place in improving performance in sports ie football,hockey etc[/quote]

Matt,

The only real difference I see is in the comfort of the movement…more comfort = more weight. People aren’t as comfortable with the reverse lunge (or moving backwards vs. forwards), so typically less weight is employed.

I wouldn’t necessarily choose one over the other; each can be used at different times in training to help you develop a more holistic strength base. Perhaps use the reverse lunge earlier in the off-season to develop proprioceptive and balance skills, while the forward lunge could be used in the latter phases to crank up the intensity and stimulate further strength and power gains.

Stay strong
Mike