Lunges??
- Thread starter Winni
- Start date
Glutes, hamstrings, quads are all hit. In addition, abductors, adductors, abs, and even calves are used a little bit during this motion.
Are you using weight via dumbbells or something similar?
Number of reps depends on what your goal for the exercise is. Normally, 10-12 (per side) with weights is a good guess.
Are you using weight via dumbbells or something similar?
Number of reps depends on what your goal for the exercise is. Normally, 10-12 (per side) with weights is a good guess.
You are probably not doing them right. Most of the weight should be on the front leg. The rear leg is there solely for balance on this execise.
One suggestion, instead of "walking" forward while doing lunges, try doing them in place where you push your body back to the original position each time. This way helps you keep you posture more upright and targets the muscles better.
And as Rip states...try using heavier weights if that still doesn't work.
Lunges are one of those exercises you should be able feel the targeted muscles working.
One suggestion, instead of "walking" forward while doing lunges, try doing them in place where you push your body back to the original position each time. This way helps you keep you posture more upright and targets the muscles better.
And as Rip states...try using heavier weights if that still doesn't work.
Lunges are one of those exercises you should be able feel the targeted muscles working.
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I have such a lack of balance that I just cannot do lunges w/ the barbell on my traps (and I hate doing them in general). I like doing walking lunges with heavy dumbbells. I walk down the hallway in my gym or around the indoor track - my goodness, my quads feel like jello!
Anyways, I would suggest trying walking lunges - nice and slow, and do 2-3 pulses for each lunge - you will REALLY feel it!
Anyways, I would suggest trying walking lunges - nice and slow, and do 2-3 pulses for each lunge - you will REALLY feel it!
You can try doing them with a stability ball. Take the ball and put it against the wall behind your lower back. Your back leg should be almost touching the wall (unless you have really short legs). When you lunge you should have a 90º angle in your hips and knees. You should be able to wiggle your back foot - as RoRoCo said, most of the weight should be in the front leg. Try doing a set of eight full range, then hold down and pulse for 16, come up and try eight more before switching legs. You can do these with weights if you would like as well. Try doing some curls while in the lunge position instead of pulses.
Using the stability ball helps you with the "perfect" lunge position - it helps keep your back upright instead of leaning as many tend to do.
Good luck - HTH.
Using the stability ball helps you with the "perfect" lunge position - it helps keep your back upright instead of leaning as many tend to do.
Good luck - HTH.
my knees hurt just thinking about lunges! that's where i feel it!
Biggest thing is that when I watch people do lunges, is that they try to make it all one movement... Try breaking it apart into two movements. I found this to be helpful. Just think about taking a step out first, making sure feet are still pointing straight, and then think about sitting down between the heel of the foot that is out in front, and then the back foot on the ball of your foot.
Also, knee pain is usually associated with the knee traveling further over the toe of the foot that is out in front, so just keep your knee from going past your "laces".
Also, knee pain is usually associated with the knee traveling further over the toe of the foot that is out in front, so just keep your knee from going past your "laces".