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?
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.
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.