[keep it simple]
✅ I love lunges and the split stance position as a whole. Not only is it a good bridge between double leg to single leg exercises, but you can target a lot of different muscles for activation or stretching based on the plane of motion/lunge you choose. Here's some of my thoughts on these lunges.
🔄 Transverse/Curtsey Lunges. Great for introducing transverse plane loads to the knee and controlling tri-planar motion. Adding arm drivers/Medballs is a great way to increase demand at the hip/core as well. You get get a nice glute stretch as well depending on how your move your pelvis.
⬇️ Reverse Lunge. Great for targeting the posterior chain (glutes/hamstrings) and naturally allows a more forward trunk lean. Biggest fault I see when people do reverse lunges is they shift their weight back into their rear leg and don't keep their weight on their front leg. The working leg in the reverse lunge is always the FRONT leg. If done with controlling pelvic position, you can get a really nice rectus stretch in the rear leg during the step back.
⬆️ Forward Lunge. Great for targeting the knee and naturally allows a more forward tibia translation over the foot. Remember, knees past toes isn't inherently a bad thing. The forward lunge is unique in that you actually use a lot of your rear leg to return to the starting position, using the rectus femoris in a lengthened position. So walking BACKWARD lunges actually are a great way to target the quads in a lengthened position.
↔️ Lateral Lunge. Great for targeting the frontal plane hip muscles like the adductors and hip abductors. The fault I most commonly see with this is people like to pull themselves back up to the starting position with their post leg (leg that is straight). The working leg is the leg with the knee bent, so use that leg to PUSH yourself back to the starting position. If done with controlling pelvic position, you can get a really nice adductor stretch through the post leg.
⁉️ What lunge variation is your favorite, and most importantly, WHY and for WHO? Drop your comments below!