Increase Your Stride Length in Lunges if Your Intention is to Work Those Glutes!

Ensuring proper form in weightlifting is crucial, right? But here's the scoop: most exercises have subtle variations that can significantly impact the muscles you target. No need for an "It Depends" moment mid-rep—I'm here to shed light on an exercise that lets you tailor your workout and hit those specific goals.

Meet the split squat and lunge: 

Split Squat: feet stay put, just moving up and down. 

Lunge: stepping forward or backward each rep, depending on your preference. 

For today, let's treat them like workout partners—essentially interchangeable.

Take a look at the pic above. The guy is demonstrating different stride lengths, showing different body positions at the bottom. (B) is upright and compact, while (E) is leaning forward and striding out. This is from a November 2023 article in Frontiers in Bioengineering and Biotechnology. They weren't picking favorites between these poses; they just wanted to understand what each brings to the table.

Utilizing electromyography (EMG), a test that looks at the electrical signals your muscles make when they are at rest and when they are being used, the researchers were able to quantify any differences found between variations. For this study, they limited measurements to the quadriceps, hamstrings, glutes, and calves of the front leg.

The Findings: 

Activation of the hip extensors (glutes and hamstrings) were significantly less in picture B (the shortest stride) versus the other three longer strides.

So, what's the takeaway?

If you're after a killer booty workout, ditch the knees over toes and go for a longer stride. Pro tip: if balance is a challenge, grab onto something sturdy—it's not cheating; it's called a "Hatfield Lunge". No safety squat bar? No worries. Try a DIY Hatfield Lunge with one dumbbell or a just use weight vest.

Now, for those focused on their quads, go for the more compact kickstand squats. Not to make it too confusing, but iterations like the “ATG Split Squat” shown from people like the Knees Over Toes Guy is actually a longer stride. However, this is because of the emphasis of full range of motion AND the more forward shin angle literally puts the knee way over the toes (hence the name). 

All are technically lunges or split squats, but each will have you feeling different! Try them out and let me know how it goes!

Try them out!

Long story short, they're all lunges or split squats, but each brings a different benefit! Be intentional with what you choose and you’ll feel it in the right place! Give them a try and share how it treats you!

Article Source:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10667687/



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