I have looked over the net and found different answers for the primary muscle worked.
I am talking about barbell lunges where you stand in the same place and step forward, at the lowest position your lower leg is upright, then standing back up to your original position.
All are worked but emphasised differently depending on torso position and how far forward you place the front foot.
If you short step then the emphasis shifts to the quads. A long lunge and the emphasis is on the hams and glutes.
If you lean forward the emphasis is on the quad. If you maintain an upright torso, the glutes and hams are brought more into play.
db lunges are probably my fav leg movement. they are hard and effective
Ok I might start leaning forward and taking a slightly shorter step to hit quads more. Will this still significantly hit the hams & glutes or will it become more of an isolation move?
Also, a forward lunge will be more quads, while a backward lunge will be more glute/hams.
I prefer the walking variety...the standing in place variety can be awkward sometimes to not lose your balance as you try to stand back up. The walking kind is very natural and I find it keeps the stress off my joints. I use long strides to keep the pressure off my knee.
I used to do them in reps of 6 each leg with really heavy DB's...I worked up to 100's. Sounds like a perfect rep scheme for hct-12...could do your walking set with 12 reps (6 each), rest, do 4 more, rest, do 4 more, etc. It also helps grip! Too bad the DB's in my gym end at 85's.
Last edited by mchicia1; 12-07-2010 at 01:41 PM.
Last edited by greemah; 12-07-2010 at 03:57 PM.
Depends, the longer the step the less you can extend the knee at the top and because the job of the quads is to extend the knee the less the emphasis, not such an issue if you're walking them, but as you state you're static.
Best you can do is find a stance that you feel them best andsee how you respond.
Personally I find any of the lunge type movements blow up my quads (irrespective of stance) better than squat variations, but that could be because I'm tall and have long legs AND maybe because I am not able to fully extend the knee at the top there may be an occlusion effect i.e. constant tension on the quad contributing to that pump.
Last edited by Daniel Roberts; 12-08-2010 at 02:52 AM. Reason: Just thought of something extra
Thanks I will give them a try for a while and see how well they work for me
I vote this for Thread of the Month. Good question, good answers.
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