Show your glutes some extra love.
And that’s not necessarily true. While forward lunges are a great exercise to build single-leg strength, if you focus only on them and forget about reverse lunges, you might not be building as balanced a training program as you can be.
With a reverse lunge, you’ll be stepping backward with one of your legs, says Tamir. You bend your back leg so your back knee will nearly touch the ground, and your front knee so your thigh is about parallel to the ground. Your front, planted leg is the one that will be working. “A reverse lunge has less momentum going forward,” he says. “We make sure that people master the reverse lunge first before they even do front lunges.”
In fact, the torque at the knee joint is significantly greater in the forward lunge versus the reverse lunge, Doug Perkins, D.P.T., C.S.C.S, of North Boulder Physical Therapy in Colorado, tells SELF. That means a forward lunge can place more stress on the knee than a reverse lunge, and the deeper you sink into a forward lunge, the more pressure you potentially place on this area.
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