The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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  1. #1
    indomitable will.
    Join Date
    May 2007

    Lunges & Step Ups = more for quads or hams?

    Two days ago I did some quad stuff. Squats, and a few sets of both lunges and step ups. I normally would have done the leg press, but I wanted to do something different. I just couldn't decide, step ups or lunges? So I did both to see which I liked better.

    Anyway... it's now two days later, and BOTH my quads AND hams are still sore.

    Wait... hams? Why are they sore?

    To me this would mean one of (or both of) these two exercises (lunges and step ups) used at least some hams as well.

    So, my questions are...

    1) Are stationary lunges more of a quad exercise or a ham exercise?

    2) Are step ups more of a quad exercise or a ham exercise?


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  3. #2
    Wannabebig Member
    Join Date
    Oct 2006
    I believe stationary lunges are more quad dominant. If your knee is directly above your foot in the down poistion you can get some posterior chain involvement. Walking lunges would hit more hamstring. Step Ups to me would be more quad and glute involvement than ham.

  4. #3
    Banned bjohnso's Avatar
    Join Date
    Jun 2006
    Cincinnati Ohio
    Soreness is not an indicator of growth, it is simply a lactic acid build-up that causes the sensation.

    Some people find that lunges and step-ups work the quads more, others the hamstring. It also depends on how far you lunge.

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