LB – PUSH – FORWARD LUNGES – RESEARCH

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FORWARD LUNGE

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1

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MOMENT ARM STUDIES

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HIP JOINT, KNEE JOINT, ANKLE JOINT
– Forward Lunge Long & Short Step, Lateral Lunge Long & Short Step

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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: F-Lunge Long 2.3 . F-Lunge Short  1.8 . L-Lunge Long 1.4 . L-Lunge Short 1.3
Knee Joint: L-Lunge Long  1.1 . L-Lunge Short 1.1 .  forward lunge short 1.0 . F-Lunge Long 0.7
Ankle Joint: L-Lunge Long 1.4 .L-Lunge Short 1.4 .  forward lunge short 0.7 . F-Lunge Long 0.7

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HIP JOINT, KNEE JOINT, ANKLE JOINT
– Forward Lunge with Increased Loading

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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

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GLUTEUS MAXIMUS & MINIMUS, VASTUS LATERALIS, BICEPS FEMORIS
– Forward Lunge

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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
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%


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

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GLUTEUS MAXIMUS, RECTUS FEMORIS, ERECTOR SPINAE
– Forward Lunge vs. Walking Lunge vs. Split Squat

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Influence of Trunk Position during Three Lunge Exercises on Muscular Activation in Trained Women – 2021 – Bezerra

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Procedure
– trained young women ≥1 year with an overload of 30% of body weight in 6 conditions
A. STAT Lunge (Split Squat): maximally flexing RT knee (~90° – 100°); return to initial position
B. FORW Lunge: step forward flex RT knee (~90° – 100°); return to initial position by pushing RT foot backward
C. WALK Lunge: step forward flex RT knee (~90° – 100°); then take a step, pushing LT foot forward to a standing position
Electrodes
GMax: halfway b/n distance of greater trochanter and 2nd sacral vertebra in the belly of the muscle
Rectus Femoris: 1/3 proximal b/n distance of anterior superior iliac spine and superior side of patella
Biceps Femoris: halfway b/n distance of ischial tuberosity and lateral epicondyle of tibia
Lower Lumber Erector Spinae: 3 cm lateral to spine and nearly level with iliac crest b/n 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

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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

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Trunk position muscle activity of lead lower extremity during forward lunge – 2008 – Farrokhi
Procedure
– 10 healthy adults 5 males, 5 females participated
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

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 

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GLUTEUS MAXIMUS
– Forward Lunge Forward Lean, Upright, Backward Lean

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Review of EMG studies evaluating gluteus maximus and gluteus medius activation during rehab exercises . Michael Reiman – 2011
Procedure & Results for Gluteus Maximus
– Studies included evaluated activation of GMax during rehab exercises; subjects were healthy
– the following can affect EMG activity: (1) trunk position (2) movement direction (3) base of support
– 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

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GLUTEUS MAXIMUS
– Forward Step-up

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Glute Max Activation during Common Strength and Hypertrophy Exercises – Review – 2020 – Neto
Procedure & Results
– GMax activation levels during strength exercises that incorporate hip extension and use of external load
– the following factors might directly influence GMax activation
(1) External load (2) movement velocity (3) level of fatigue (4) 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