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Different types of lunges

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Old 07-02-2008, 02:05 PM
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Default Different types of lunges

I have seen two types of lunges, walking lunges and then standing lunges where the person steps forward with one leg, and steps back to the same spot. I was wondering if they each lead to different devlopement because when you do walking lunges, you step forward and bring the resting leg forward, while bringing the leg back to the starting position in standing lunges has a different feel to it.
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Old 07-02-2008, 02:18 PM
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there is a third variation of the lunge: reverse lunge: where the person steps back and does the lunges then steps forward again completing the rep.

The split squat could perhaps also be considered a lunge.

My experience with lunges per se is pretty minimal since I only started doing them regularly on this program...but I like unilateral leg work in general.

And so far, within the 6 weeks that I have been doing different lunge variations in, I think they really help as supplementary exercises for the deadlift and squat.


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Old 07-02-2008, 02:29 PM
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You can also do side lunges ( different angles) I think they target either the inside or outside depending on the angle.
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Old 07-03-2008, 06:42 AM
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I think that the basic development from any kind of lunge (with the exception of side lunges) is pretty much going to be the same. You can "focus" the work on different areas of the leg/hips by altering the length of the step, but all in all, I think that there isn't going to be a huge difference.
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Old 07-03-2008, 11:45 AM
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ive also seen lunges done by putting one leg behind you on a bench...that might be the split squat that wolf is talking about
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Old 07-03-2008, 12:37 PM
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There is really no difference between walking lunges and static lunges as far as muscular development. As the name implies its just whether you are actually moving or staying in the same place. Different people prefer different types and it also has a lot to do with the amount of space in your gym. Personally I despise lunges but when I am forced to do them I prefer stationary lunges in front of a mirror so I can focus on my form.
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Old 07-03-2008, 01:40 PM
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This is more of a ploy move, but hop lunges are pretty tough too. You start out on one knee, DB in hand if nessisary, jump striaght up as high as you can, and switch your feet so your now kneeling on your other knee.

Tough to explain but you get the idea.
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Old 07-17-2008, 01:28 PM
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Well, you should just use a variety and cycle them in and out but I get what you are saying about the difference between a walking lunge and a regular dymamic lunge (as opposed to a static split squat or reverse lunge).

If they were the "same" you'd be able to use the same weight for the same volume, but I doubt you can or at least I can't. A "dynamic" lunge is simply going to have more emphais on acceleration than a walking lunge. In order to bring the front leg back to position your have to overcome the weight with some speed. You can't do it slow, hence why they are called dymamic lunges. So in that sense it probably will develop more strength-speed in a functional sense but of course it will contribute to all strength qualities.

This is not to say that walking lunges cannot be used in a similar fashion but they do not necessitate it. That is to say, there exists a weight, given the balance and control, where you can do walking lunges super slo-mo . Reverse lunges should be the "easiest" after static split squats until you get into elevating one or the other leg and then it's anybody's guess.

I think they are both good and equally useful and I would never say one is better than another.

Not to overcomplicate matters though. Just saying I see where you're coming from. Just use a variety of single leg movements and don't overthink it. And like Andrew said the stride length will help determine how much what part of the legs are worked more. Also, to some extent pushing off your heel or toes.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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