T Nation

Standard Lunge vs. Reverse Lunge

Thinking anatomically, Standard Lunges should predominately targeted Hamstrings/Glutes and Reverse Lunges Should target Quads, right? So, why am I getting more work on my quads than hamstrings with standard lunges? At first I thought it was because of fatigue because I was trying to lunge after squatting.

But I experimented and found the same problem “fresh” versus post-squat. Always fearful of my knees (I was a catcher for a very long time) I make sure that I have good form by making sure that my front knee stays over my ankle and that i drop my ass straight down to the ground, not leaning forward.

Any suggestions on where to check my form to make sure it’s correct so that I get the proper hit on my hammies (and so I don’t pop a my quad. tendon)?

I’ve never really paid minute attention, but could i perhaps not be keeping my front foot totally flat?

I never feel lunges in my quads. I only ever feel them in my glutes, hamstrings, and the junction between those two.

[quote]mightiesthunter wrote:
Thinking anatomically, Standard Lunges should predominately targeted Hamstrings/Glutes and Reverse Lunges Should target Quads, right?[/quote]
Nope. That sounds like thinking Flex magazine-ally, no anatomically. The muscle groups are performing the same basic movement pattern.

If you’re feeling it more in your quads than in your hamstrings, you’re probably taking a shorter-than-usual step. Check Mike Robertson’s Hardcore Lunge article: http://www.T-Nation.com/readArticle.do?id=1450802

He’s got a bunch of videos and tips for perfecting your technique.