Earned Runs
  • Home
  • Blog
  • Request Bibs/Contact
  • GEAR LOVE
  • FAQ
  • Starter Checklist
  • RESOURCES*
  • Oh the Places You'll Go!
  • Generosity
  • THE HONOR SERIES
  • BONE STRENGTH FOR ATHLETES
  • About

REVERSE LUNGE: WORKS LEGS NOT KNEES

8/20/2018

0 Comments

 
Picture
Ninety degree angles contribute to a beautiful water feature. Taken by PKSenagore San Antonio TX October 7, 2017.
A BRIEF HOW-TO ITEM FROM THE NEW YORK TIMES ‘WELL’ PAGE, demonstrates nicely how to perform a reverse lunge.  Typically, the description of this exercise highlights the fact that this move, compared with the basic forward version, is easier on the knees yet also works the entire leg.  So true!
 
A much longer piece from SELF.com explains the differences between forward and reverse lunges. It explains that the reverse lunge is technically easier to perform, thus is a safer move with less risk of injury.  It doesn’t place as much stress on the knee joint.
 
The SELF.com article is worth the time to read if you would like to use both in a training program and wish to know the mechanics and proper performance details. Separate videos demonstrate each move. 
 
A SHAPE.com piece highlights and demonstrates common mistakes in performance, which include taking too small a step back, pushing off the forward stationary leg to stand up, and stepping directly behind the forward stationary foot.
 
Another reason to perform EITHER type of lunge is that the hamstrings are worked in addition to the quadriceps, gluteal, and calf muscles.  If you don’t like performing hip raises, also known as hip bridges, or their many variations and want to work you ‘hammies’ more, this is good news.  Lunges also help with balance. 
 
As with any exercise, form matters.  There seems to be a bit of confusion about how big the step back should be in a reverse lunge; some experts say larger is better, others advise smaller less.  The basic principle to follow, if in doubt, is that the forward knee should be positioned at a 90-degree angle, directly above the ankle, and should not extend over the toes.  This instruction is standard for almost every standing exercise in which the knee flexion occurs.
 
If you’re rehabbing a knee but want to start working your leg muscles, start with the reverse lunge before advancing to the forward version. If your knees are in great shape and you love doing basic and walking lunges, don’t ignore them.  Reversing direction can be the move that helps protect your knees and saves them for tougher workouts with weights.
 
RUN & MOVE HAPPY!
 
https://www.nytimes.com/guides/well/activity/how-to-do-reverse-lunges
 
https://www.self.com/story/difference-between-forward-and-reverse-lunges
 
https://www.livestrong.com/article/533968-what-muscles-do-reverse-lunges-work/
 
https://www.shape.com/fitness/tips/reverse-lunge-exercise-benefits-proper-form
 
https://www.shape.com/fitness/tips/reverse-lunges-form-mistakes-jen-widerstrom
 
https://www.livestrong.com/article/533968-what-muscles-do-reverse-lunges-work/
(IMAGE DOESN’T SHOW CORRECT FORM)
0 Comments

Your comment will be posted after it is approved.


Leave a Reply.

    BRIDGE TO PHYSICAL SELF
    Running, walking, and fitness activities enable us to experience our physical selves in a world mostly accessed through use of fingers on a mobile device.
    Picture
    Finished my first 50K challenge, a virtual but real effort April 6, 2021. Qualifies me as an ultra-marathoner! All rights reserved.

    Author

    EARNED RUNS is edited and authored by me, runner and founder.  I began participating in road races before 5Ks were common. I've been a dietitian, practiced and taught clinical pathology, and been involved with research that utilized pathology.  I am fascinated with understanding the origins of disease as well as health.

    Archives

    September 2021
    August 2021
    April 2021
    March 2021
    February 2021
    January 2021
    December 2020
    November 2020
    October 2020
    September 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019
    December 2018
    November 2018
    October 2018
    September 2018
    August 2018
    July 2018
    June 2018
    May 2018
    April 2018
    March 2018
    February 2018
    January 2018
    December 2017
    November 2017
    October 2017
    September 2017
    August 2017
    July 2017
    June 2017
    May 2017
    April 2017
    March 2017
    February 2017
    January 2017
    December 2016
    November 2016
    October 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    April 2016
    March 2016
    February 2016
    January 2016
    December 2015
    November 2015
    October 2015

    Categories

    All
    Greeting
    Image Only

    RSS Feed

    New! Search Box

    Earned Runs is now searchable! Check it out...
EARNED RUNS LLC                                                                                                                                                                                                    Proudly powered by Weebly
  • Home
  • Blog
  • Request Bibs/Contact
  • GEAR LOVE
  • FAQ
  • Starter Checklist
  • RESOURCES*
  • Oh the Places You'll Go!
  • Generosity
  • THE HONOR SERIES
  • BONE STRENGTH FOR ATHLETES
  • About