FORWARD LUNGE RESEARCH
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MOMENT ARM STUDIES
HIP JOINT, KNEE JOINT, ANKLE JOINT
– Forward Lunge Long & Short Step, Lateral Lunge Long & Short Step
Biomechanical comparison of forward and lateral lunges at varying step lengths – 2013 – Bryan Riemann
Procedure
– recreationally active to active military
– compared sagittal plane joint kinematics and kinetics between forward and lateral lunges
– used self-selected and standardized (60% height) step lengths
Results Net Joint Moment Impulse
Hip Joint: forward lunge long 2.3 . forward lunge short 1.8 . lateral lunge long 1.4 . lateral lunge short 1.3
Knee Joint: lateral lunge long 1.1 . lateral lunge short 1.1 . forward lunge short 1.0 . forward lunge long 0.7
Ankle Joint: lateral lunge long 1.4 . lateral lunge short 1.4 . forward lunge short 0.7 . forward lunge long 0.7
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HIP JOINT, KNEE JOINT, ANKLE JOINT
– Forward Lunge with Increased Loading
Biomechanical Analysis of the Anterior Lunge During 4 External-Load Conditions – 2012 – Bryan Riemann
Procedure
– 16 recreationally active, college-aged
– Forward lunge is a hip-extensor–dominant exercise – glutes
– Lunged forward and return to standing position
– Vertical upper body, 70% of leg length, barefoot under 4 external-load conditions: 0% (control); 12.5% of body mass; 25% of body mass; 50% of body mass
Results – Net Joint Moment Impulse (NJMI)
Hip Joint: 50% = 3.0 | 25% = 2.4 | 12.5% = 2.0 | 0% = 2.0
Knee Joint: 50% = .75 | 25% = .70 | 12.5% = .65 | 0% = .60
Ankle Joint: 50% = 1.2 | 25% = 1.0 | 12.5% = .80 | 0% = .60
1. Kinematically, the anterior lunge involves greater motion at the knee than at the ankle and hip, but kinetically, the exercise is hip-extensor dominant
2. Increasing external loading during the exercise increased the ankle and hip contributions but had minimal effect at the knee.
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EMG STUDIES
GLUTEUS MAXIMUS & MINIMUS, VASTUS LATERALIS, BICEPS FEMORIS
– Forward Lunge
Balance and Lower Limb Muscle Activation Between In-Line and Traditional Lunge Exercises – Marchetti, Brown – 2018
Procedure
– 15 young, healthy, resistance-trained men performed 2 different lunge exercises (in-line and traditional) @10RM
Electrode Placement
– GM at 50% of the distance between the sacral vertebrae and the greater trochanter
– GMd at 50% on the line from the iliac crest to the trochanter
– VL at 2/3 of the distance between the anterior spina iliac and the superior aspect of the lateral side of the patella
– BF at 50% on the line between the ischial tuberosity and the lateral epicondyle of the tibia
Results
Middle Gluteus Maximus: Lead Leg 70% . Trail Leg 15%
Gluteus Medius: Lead Leg 60% . Trail Leg 25%
Vastus Lateralis: Lead Leg 130% . Trail Leg 130%
Biceps Femoris: Lead Leg 60% . Trail Leg 30%
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GLUTEUS MAXIMUS, RECTUS FEMORIS, ERECTOR SPINAE
– Forward Lunge vs. Walking Lunge vs. Split Squat
Influence of Trunk Position during Three Lunge Exercises on Muscular Activation in Trained Women – 2021 – Bezerra
Procedure
– tested two trunk positions (straight, and inclined) during 3 lunge exercises (static, step-forwarding, and walking)
– trained young women ≥1 year with an overload of 30% of body weight in 6 conditions
Exercises
1. STAT Lunge (Split Squat): stand upright with right foot in front of left; maximally flexing right knee (~90° – 100°); return to initial position
2. FORW Lunge: stand upright with feet together; step forward maximally flexing right knee (~90° – 100°); return to initial position by pushing right foot backward
3. WALK Lunge: stand upright with feet together; step forward maximally flexing right knee (~90° – 100°); then take another step, pushing left foot forward to a standing position with feet together
Electrodes
Gluteus Maximus: electrodes were placed halfway between the distance of the greater trochanter and second sacral vertebra in the belly of the muscle
Rectus Femoris: electrodes were placed 1/3 proximal between the distance of the anterior superior iliac spine and the superior side of the patella
Biceps Femoris: electrodes were placed halfway between the distance of the ischial tuberosity and the lateral epicondyle of the tibia
Lower Lumber Erector Spinae: electrodes were placed 3 cm lateral to the spine and nearly level with the iliac crest between the L3 and L4 vertebrae
Results – Level
Gluteus Maximus: Walking 55 . Forward or Lunge Return 50 . Static or Split Squat 25
Rectus Femoris: Walking 70 . Forward or Lunge Return 65 . Static or Split Squat 65
Biceps Femoris: Static or Split Squat 26 . Forward or Lunge Return 22 . Walking 18
Lower Erector Spinae: Walking 30 . Forward or Lunge Return 15 . Static or Split Squat 10
Results – Forward Leaning Upper Body on Inclined Treadmill
Gluteus Maximus: Walking 55 . Forward or Lunge Return 55 . Static or Split Squat 40
Rectus Femoris: Walking 75 . Forward or Lunge Return 70 . Static or Split Squat 65
Biceps Femoris: Walking 28 . Forward or Lunge Return 24 . Static or Split Squat 16
Lower Erector Spinae: Walking 50 . Forward or Lunge Return 35 . Static or Split Squat 35
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GLUTEUS MAXIMUS, GLUTEUS MEDIUS, QUADRICEPS
– Forward Lunge, Single-Leg Squat, Lateral Step-up
Electromyographic activity during the Monopodal Squat, Forward Lunge and Lateral Step-Up exercises – 2020 – Muyor
Procedure
– physically active 10 men and 10 women) performed 5reps @60% 5RM
Results for Concentric
Gluteus Maximus: single-leg squat 50% . forward lunge 30% . lateral stepup 30%
Gluteus Medius: single-leg squat 60% . forward lunge 30% . lateral stepup 30%
Rectus Femoris: single-leg squat 35% . lateral stepup 30% . forward lunge 30%
Vastus Medialis: single-leg squat 84% . forward lunge 62% . lateral stepup 52%
Vastus Lateralis: single-leg squat 100% . forward lunge 68% . lateral stepup 52%
+ Biceps Femoris: single-leg squat 32% . lateral stepup 30% . forward lunge 28%
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GLUTEUS MAXIMUS, VASTUS LATERALIS, CALVES
– Forward Lunge Forward Lean, Upright, Backward Lean
Trunk position muscle activity of lead lower extremity during forward lunge – 2008 – Farrokhi
Procedure
– 10 healthy adults 5 males, 5 females participated
Electrode Placement
– Gluteus maximus: over the muscle belly midway b/n the 2nd sacral vertebra and the greater trochanter
– Biceps Femoris: over the muscle belly midway between the ischial tuberosity and the lateral epicondyle of the femur
– Vastus Lateralis over the muscle belly at the level of the mid thigh.
– Lateral Gastrocnemius: over the upper one third of the muscle belly
Results
Gluteus Maximus: forward lean 22.3 . backward lean 19.3 . trunk erect 18.5
Quadriceps – Vastus Lateralis: forward lean 50.9 . backward lean 50.1 . trunk erect 45.6
+ Hamstrings – Biceps Femoris: forward lean 17.9 . backward lean 14.9 . trunk erect 11.9
+ Calf – Lateral Gastrocnemius: backward lean 22.6 . forward lean 20.8 . trunk erect 19.5
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GLUTEUS MAXIMUS
– Forward Lunge Forward Lean, Upright, Backward Lean
Review of studies evaluating gluteus maximus and gluteus medius activation during rehab exercises . Michael Reiman – 2011
Procedure
– Studies that evaluated activation of GMax during rehab exercises; Note: subjects included in this review were healthy
Results for Gluteus Maximus
– the following can affect EMG activity:
(1) trunk position
(2) movement direction
(3) base of support
– EMG ranged from 74% to 9% MVIC; strength gains are expected for activation levels = or >40% MVIC
· 74% – forward stepup
· 59% to 56% – 1-leg squat; 1-leg RDL; wall squat; retro backward stepup; 1/4 squat
· 49% to 40% – transverse lunge; sideways lunge; lateral stepup; 1-leg bridge
· 39% to 34% – clam 60º hip flexion; lunge neutral trunk; clam 30º hip flexion
· 25% to 19% – bridging on stable surface; lunge forward lean; side lying hip ab-duction; bridging on a swiss ball; lunge backward lean
· 9% – prone plank
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GLUTEUS MAXIMUS
– Forward Lunge
Glute Max Activation during Common Strength and Hypertrophy Exercises – Review – 2020 – Neto
Procedure
– GMax activation levels during strength exercises that incorporate hip extension and use of external load
Results
– the following factors might directly influence GMax activation
(1) External load
(2) movement velocity
(3) level of fatigue
(4) mechanical complexity of the exercise
(5) need for joint stabilization
– Step-up may elicit the highest level of Gmax activation possibly due to the stabilization requirement
| Classification | Activation | Exercise | Average (%MVIC) |
|---|---|---|---|
| 1º | Very high | Step-Up | 169.22 ± 101.47 |
| 2° | Very high | Lateral Step-Up | 114.25 ± 54.74 |
| 3° | Very high | Diagonal Step-Up | 113.21 ± 43.54 |
| 4° | Very high | Crossover Step-up | 104.19 ± 33.63 |
| 5° | Very high | Hex Bar Deadlift | 88 ± 16 |
| 6° | Very high | Rotation BB Hip Thrust | 86.18 ± 34.3 |
| 7° | Very high | Traditional BB Hip Thrust | Lower GM: 69.5/Upper GM: 86.7 |
| 8° | Very high | American BBHip Thrust | Lower GM: 57.4 ± 34.8/ Upper GM: 89.9 ± 32.4 |
| 9° | Very high | Belt Squat | 71.34 ± 29.42 |
| 10° | Very high | Split Squat | 70 ± 15 |
| 11° | Very high | In-line Lunge | 67 ± 11 |
| 12° | Very high | Traditional Lunge | 66 ± 13 |
| 13° | Very high | Pull Barbell Hip Thrust | 65.87 ± 23.28 |
| 14° | Very high | Modified Single-leg Squat – Bulgarians | 65.6 ± 15.1 |
| 15° | Very high | Traditional Deadlift | 64.50 ± 41.72 |
| 16° | Very high | Band Hip Thrust | Lower GM: 49.2 ± 26.5/ Upper GM: 79.2 ± 29.9 |
| 17° | High | Parallel Back Squat | 59.76 ± 22.52 |
| 18° | High | Feet-away Barbell Hip Thrust | 51.38±17.93 |
| 19º | High | Front Squat | 40.54 ± 4.73 |
| 20° | High | Stiff-Leg Deadlift – RDL | 40.5 ± 18.8 |
| 21° | Moderate | Overhead Squat | 39.75 ± 29.91 |
| 22° | Moderate | Sumo Deadlift | 37 ± 28 |
| 23° | Moderate | Partial Back Squat | 28.16 ± 10.35 |
| 24° | Moderate | Full Back Squat | 26.56 ± 12.33 |
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#1. Increasing loading increases relative contribution of the hip extensors
– Although the forward lunge is typically used to develop the quadriceps, the exercise displays a much greater relative contribution of the extensors relative to the knee extensors.
– Also, as loads are increased, the relative contribution of the hip extensors increases more than the relative contribution of the quadriceps.
– This suggests that for targeting the hip extensors (the gluteus maximus, the hamstrings, and the adductor magnus), the lunge should be performed with heavier loads.
– Conversely, for targeting the knee extensors (the quadriceps), lighter loads are better.
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#2. Leaning forwards increases relative contribution of the hip extensors
– Additionally, the contribution of the hip extensors is greater when the trunk is inclined forwards in the lunge exercise, compared to when the trunk is upright.
– This suggests that for targeting the hip extensors (the gluteus maximus, the hamstrings, and the adductor magnus), the lunge should be performed with a forward-leaning trunk.
– Conversely, for targeting the knee extensors (the quadriceps), an upright trunk is better.
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#3. Taking longer steps and moving the knee over the toes increases relative contribution of the hip extensors
– Contribution of the hip extensors is greater when the lunge involves longer step lengths and/or involves the knee going over the toes, compared to when the steps are shorter and the shank angle is more vertical.
– This suggests that for targeting the hip extensors (the gluteus maximus, the hamstrings, and the adductor magnus), the lunge should be performed with long step lengths and/or with the knee going over the toes.
– Conversely, for targeting the knee extensors (the quadriceps), shorter step lengths and a more vertical shank angle are better.
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#4. Forward lunges involve a greater relative contribution of the hip extensors
– In comparison with lateral lunges (which involve a fairly similar contribution from the hip extensors, knee extensors, and ankle plantar-flexors), the forward lunge involves a much greater relative contribution from the hip extensors.
– This suggests that the forward lunge direction should be preferred for training the hip extensors, while the lateral lunge direction is likely better for the knee extensors.
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#5. Backward lunge direction increases relative contribution of the hip extensors
– Compared to the forward lunge, the backward lunge involves a slightly larger relative contribution of the hip extensors and a much smaller contribution from the knee extensors.
– This suggests that the backward lunge direction can be selected for training the hip extensors, while the forward lunge direction is almost certainly better for training the knee extensors.
– Indeed, studies taking measurements in order to calculate muscle force have identified that quadriceps muscle forces are likely greater during forward lunges compared to during reverse lunges with exactly the same step lengths, depths, and loading.
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