One of the main ways that forward lunges differ from other lunge variations is the fact that the forward lunge requires a great deal of power. Walking and reverse lunges, in contrast, are usually more about strength.
The Main Difference Between The Forward Lunge, Reverse Lunge, And The Walking Lunge
In a reverse lunge the forward leg—which is the working leg (not the back one)—never leaves the ground. You step back, kneel down, and then push through the front foot in order to stand back up and return to the start position. In the walking lunge, the forward leg (again, the working leg) is off the ground when you step forward but remains on the ground for the rest of the movement as you bring your trail leg back up to meet the front foot.
A forward lunge is quite different.
In the forward lunge, you step out and kneel down into the lunge position, but instead of bringing the trail leg to the front, you push off hard with the front leg and pop yourself backward to the starting position. It’s like you hit rewind on a recording. In order to do this well what you need is not just strength.
RELATED: What To Know About Lunges
Power Is Work Divided By Time
The definition of power is work divided by time. Simplyfing for the context of exercise, that basically means how quickly you can apply force. If you can pick up 500 pounds from the floor, but it takes you three seconds to do it, that is less power than if you pick up the same 500 pounds in one second. Jumping is an example of a power activity because you are trying to create a lot of force quickly in order to propel yourself off of the ground.
This is why the forward lunge can be categorized as a power movement. That pop back up from the bottom is a little bit like jumping. You’ve got to propel your body back to the upright position by using a quick push of the front leg. In other words, you must apply force quickly, and that is power. (By the way, this can be a great introductory exercise to power because, unlike jumping, it isn’t high impact.)
Power Can Save You In A Pinch
Why bother with it? Power is useful because it can help you be quick on your feet. If you slip on ice or trip on the curb, you will need to move your limbs fast in order to recover. That’s all about, yes indeed, power.