Any suggestions for which types of lunges are the best to work the hamstrings? Leaving out diagonal lunges, the varieties I’m aware of are stationary front lunges (one leg goes forward, then retracts back), stationary rear lunges (one leg goes backward, then retracts forward), and walking front or rear lunges. Which ones will work the posterior chain the best?
Thanks,
Scott
Lunges are meant to be a primarily quad dominant movement, though there is quite a bit of posterior chain involvement. I think any lunge that is adapted to work the posterior chain is not being done correctly.
That being said, regular walking lunges with a longer than normal stride hit the posterior chain to a higher degree, and Cressey had a lunge to step up exercise on one of the exercises youve never seen articles, that would hit the posterior chain pretty well. In my opinion, the posterior chain is hit very well with a 1 legged squat row.
You could do 1 legged stiff-leg deads, where you kick the non-working leg back behind you for balance.
These really hit my hamstrings, and you still get the benefits of doing a 1-limb exercise.
You can alternate legs, and walk as you do them, or just stay in one place.
Platform lunges. Start on a platform 3-6" high. Step back and lunge down. Front foot stays on the platform. Increases range of motion of front leg.
If you want to be really strick, place the top of the back foot on the ground
when you lunge down. This prevents you from pushing off with that foot.
TNT
reverse lunges/stationary rear lunges
always kill my posterior chain…just remember to really keep your back arched,(for me it feels like i’m pulling myself up; not pressing up from the ground with my quads) and focus on contracting with your rear
reverse lunges/stationary rear lunges
always kill my posterior chain…just remember to really keep your back arched,(for me it feels like i’m pulling myself up; not pressing up from the ground with my quads) and focus on contracting with your rear
The longer your stride, the more the movement targets the hips and posterior chain. Long stride step ups work too.