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Q:

Is the Reverse Lunge Knee or Hip Dominant?

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I consider squats, front squats, lunges, reverse lunges, walking lunges, step ups, Bulgarian squats, and single leg squats to be knee/quad dominant. I consider deadlifts, sumo deadlifts, rack pulls, trap bar deadlifts, good mornings, single leg RDL’s, glute bridges, hip thrusts, back extensions, reverse hypers, glute ham raises, Russian leg curls, pull throughs, and slideboard leg curls to be hip dominant. Here’s why: The first reason is because I studied the muscle activation of every one of these lifts. However, let’s ignore that for now and focus on a different matter. Most people nowadays know that they should try to include at least one knee dominant exercise and at least one hip dominant exercise in their workouts. If reverse lunges were considered “hip dominant,” then someone could do a front squat and a reverse lunge and consider their workout “well rounded” when in actuality it wouldn’t be close. The person will have done a great job of hitting his quads, an okay job of ... more
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