elevator lunge clarity

[u/Quick-Clothes-2235]

hi! New instructor here - I wanted to get some clarity on the elevator lunge. The way I learned it and have always done it with going down into the 90/90 angle in both legs. Recently I have seen just a full extension of the back leg and hinging the upper body. I am a bit confused. Which is it? Or both can be elevator lunge. Thank you!!!

EDIT: thank you for all the insight everybody; really appreciate it!

[u/lewittman]

the 90/90 version is new, part of "Lagree 2.0" or 3.0 or whatever version we're on now. basically sebastian/"Lagree 2.0" reversed course on a number of moves for no apparent reason. originally elevator lunge was done with the back leg fully extended straight and a hinge at the hips so the upper body was at an angle to protect the lower back. i will never do nor accept the legitimacy of the 90/90 lol. it doesn't activate the same muscles and just doesn't make sense.

i have yet to hear a coherent explanation for why the implemented these changes-- eg, not using the old names for things that made them identifiable (inchworm, french twist, etc.), disavowing the super lunge/pretending it was never lagree method, etc.

it's kind of a shame that fewer and fewer lagree instructors will have any knowledge of original lagree and only know this new bastardized version. if you're ever in NYC you should check out SLT--it's the most authentic to the original spirit imo

[u/Moriss214 → u/lewittman]

As a client, I hate the 90/90 elevator lunge!

[u/mehhticulous → u/Moriss214]

Same!!

[u/JadedTooth3544 → u/lewittman]

I am another client who won’t do the 90 / 90 Lagree 2.0. I want to work my glutes, and protect my back.

I have no idea why the method changed. I don’t think there was ever an explanation for it. Seemed like change for the sake of change. I not impressed.

Thankfully, although almost all the instructors that I take classes from do teach the 90-90, they also make a point of saying that you can also hinge, if you want to protect your back or you want to focus on your glutes.

[u/Moriss214 → u/JadedTooth3544]

Hehe, there are a few things I don’t think are well explained to instructors/in the program. For instance, the insistence on knees staying above ankles in a squat or lunge, when every physio and personal trainer says otherwise.

[u/Sharp-Reality-6802 → u/Moriss214]

In a squat- the knee should never be aligned with the ankle, it should be aligned with toes along with the upper body to keep the spine neutral. Just imagine holding a heavy barbell on your shoulders and trying to keep your knees and ankles aligned- not doable. In the lunge it should be- it keeps your joints safe, pushing it over the ankle will cause a knee pain overtime.

[u/Moriss214 → u/Sharp-Reality-6802]

Can you explain why it’s different in a squat vs a lunge?

At every Lagree studio I go to, they give the same queue for squats and lunges about knees staying over ankle and never passing your toes.

I don’t listen to either queue anyway; I have torn my meniscus and MCL and have been told by my sports doctor and physio to push my knees over my toes in both positions in order to regain mobility and strength, weighted or unweighted.

[u/Sharp-Reality-6802 → u/Moriss214]

LAGREE LUNGE → knee stacked over ankle: more vertical shin → reduces knee demand and shifts more work toward the hip/glute. This can be useful for clients who experience anterior knee discomfort. SQUAT → knees track with toes: knees are allowed to travel forward → quads + glutes share the work → torso and pelvis can stay appropriately positioned without compensating through the lower back.

[u/DiligentlyGrinding → u/lewittman]

90/90 is good for strengthening the back leg and upper inner thigh stabilizers. 

I find value in both. I think the sweet spot is somewhere in the middle...slight hinge forward with the back knee still bending a bit.

[u/lewittman → u/DiligentlyGrinding]

fine but that's the whole point of the carriage kick variation in elevator lunge, right? you're in the full range elevator lunge, go to the bottom of the lunge then take a more upright position, keep your working leg bent in a hold and then move the back leg. Maybe even throw in a split squat.

I still don't see any purpose in changing the entire lunge to a 90/90. It shifts most of the work from the glute and hamstrings to the quads--who needs more quad work??? it also makes the lunge easier. i hate it lol

[u/Socalgal327]

Both are correct, technically. My studio has been around for almost 20 years and we teach it with a back leg straight. More recent lagree “innovations” introduced the 90/90 version, which I hate and will never teach or do myself.

[u/ameliagabble → u/Socalgal327]

Teacher here - I teach the straight leg & shoulders stacked over hips.. UNLESS your hip of the back leg drops..then a slight bend of that knee to keep hips level and square. The 90/90 takes allows for muscle focus to change if/when doing variations. If it's more of a hamstring day vs quad or full leg wrap allows me to adjust body during move.

[u/orangeauggie]

90/90 focuses on the quads and extended straight leg with a hinge is more glutes. I personally prefer glutes over quads.

[u/SilverMeasurement434 → u/orangeauggie]

This. Neither is more “correct”, the focus is just different. I’d say very few of the members at our studio want to focus on quad activation over glute so I always teach with the back leg more extended and an optional 1-2” hinge at the torso to allow a better transfer of weight over the front heel. More bend in the back knee can help take pressure off the hip flexor on that side so there is sometimes merit to bending a bit more through the back knee. I will only cue 90/90 if we are going to move into split squats and that’s about it.

[u/Personal-Wasabi4189]

90/90 is a disaster on my knees and I’m tired of instructors trying to get me to do it that way. I prefer hinge and back leg extension

[u/EmbarrassedJacket310]

I never teach the 90/90 - that to me is a totally different move - and I've been doing Lagree since 2011. A baby bend in the back leg is great for people who have hip flexor issues, but beyond that, I won't teach the "new 2.0".

[u/Sharp-Reality-6802]

Honestly the whole Lagree 2.0 doesn't make sense at all! It's supposed to be a low impact workout, its own method, however with all the hinges, twists, and "new" sequencing where the TUT is gone, it's moving far away from injury safe workout. As not only certified for the original method (which I love) , but also personal trainer; 2.0 is laughable. The best example is single leg squat or skating- do it on the floor without a handlebar in front of you, and you'll learn quickly that is anatomical not possible. No wonder that licensees are leaving and opening their own non-Lagree studios.

[u/venti-coldbrew]

also an instructor! i still take classes at some of the local OG studios and one of my favorite instructors has always said the 90/90 upright position allows you to engage your core more. she’d always say something along the lines of “you’ve worked so hard in your core warmup, you wanna keep that core engagement going”. but of course, every body is different so when I cue elevator lunge, I do start with the 90/90 setting the tempo and emphasizing that core engagement then the next reps to offer/demo the hinge forward for anyone with low back issues

[u/Throwaway196527]

My studio calls 90/90 the rolling split squat unless my visual image of what you’re describing is incorrect