01/17/2026
Behold the mighty lunge in all its mighty glory! Well at least some of it. Very specifically we have a Goblet Position Split Squat next to a 2 Dumbbell Front Foot Elevated Reverse Lunge.
Yeah, but which is better?!?!??!
Boring answer, neither? They’re both valuable and worth doing it, just depends on where you’re at in your fitness journey. Each has its advantages and usefulness. Here’s a quick breakdown:
The one August (blonde in front) is performing is the Split squat, called that because the feet are stationary. She is holding the KB in the goblet position which creates a relatively increased demand on her to use more than just her low back muscles, something she struggles with. So to prevent a leaning, wave-like maneuver she has to engage all those core muscles that aren’t her lumbar erectors. A great selection to help her solidify her lunge pattern and just plain get strong!
The other one performed by Miss Sunshine (brunette behind) is the Reverse Lunge variation. So the front foot is elevated creating for a larger Range of Motion exercise. The dumbells are down by her side, nearer her natural Center of Gravity, so less core demand is present. So, progressions from the other lunge variations are increased ROM (range of motion), dynamic vs static and quite likely a weight increase (easier to handle larger weights given the loading position).
So the answer to which is better? More along the lines of “which is best for me?”. That is what we answer for any new person walking through our door! What is best for you based on YOUR body, YOUR goals, and YOUR history. We cater each program around what your body is capable of and what your goals are.
We want you to be happy, healthy and safe at whatever gym you go to! But just know in our gym it’s our first and foremost priority! Message us to get started with your complimentary consultation 💪🏻
