Striding Lunges vs Stationary Forward Lunges
Study compares lunge stride and step length variations in muscle recruitment.
Longer steps while lunging and striding maximize muscle recruitment, according to a small study of young, healthy male and female adults published in Journal of Functional Morphology and Kinesiology .Researchers primarily from California State University in Sacramento compared muscle recruitment patterns among lunge variations in 20 subjects. Gluteus medius activation was significantly higher with long step lunges with or without striding; quadriceps activation was significantly higher with striding lunges regardless of stride length; hamstring and hip adductor activation was significantly greater with long steps versus short steps; and gastrocnemius activation was significantly greater in long step lunges.
The key takeaway is that lower extremity muscle activity is stimulated most by forward lunges with long steps and greater in lunges while striding versus stationary.
References
https://www.mdpi.com/2411-5142/10/1/42
Shirley Eichenberger-Archer, JD, MA
Shirley Eichenberger-Archer, JD, MA, is an internationally acknowledged integrative health and mindfulness specialist, best-selling author of 16 fitness and wellness books translated into multiple languages and sold worldwide, award-winning health journalist, contributing editor to Fitness Journal, media spokesperson, and IDEA's 2008 Fitness Instructor of the Year. She's a 25-year industry veteran and former health and fitness educator at the Stanford Prevention Research Center, who has served on multiple industry committees and co-authored trade books and manuals for ACE, ACSM and YMCA of the USA. She has appeared on TV worldwide and was a featured trainer on America's Next Top Model.
