Squats and lunges

D

Dichca

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Hey guys! I have been avoiding squats and lunges in the moderate workouts that i do, because I really do not like them. I have been doing Pilates for Butt and Thighs, which worked fine for me, since I do not have that big of a problem with my bum. Well yesterday, after reading some posts about squats and lunges and how they're soo good for your legs, i decided to do some. oh boy! today, i can definitely feel it my legs and especially my rear end, and does it ever feel good! Wow!:p I'm so surprised and even more, so happy, because I could feel it working, even though i did just a couple of sets for each. Just thought i'd share this with you! lol How often do you recommend doing them to see results?
 
Work your A$$. For SURE. ;).

Good leg workout 2x a week. Keeping sets higher and reps moderate.
Depends on your overall goals what you want to do.
 
Hey guys..I do my training at home....and I also started with some squat (30Kg on the bar) Do u reckon that I should encrease the weights in order to improve? How many times per week should I do squat?
I have to say that I do not have a rack so with Heavy weights I might have some troubles and also I m not a BB so my need is not to become huge just improve and gain few Kg of muscles...thanks..
 
Good for you! There are so many varietites of squats and lunges to do. Just countless ways to do them! I do some form of them with each weight workout, so that's 3 times a week.

Sarah
 
How often you do them will depend on your strength training routine. If you are doing full body workouts then you can do legs 3 times per week. But if you are doing split routines, then 1-2 times at most.

It all depends. Just remember if you work the legs today... let them rest tomorrow. :D
 
Dichca - I did the same thing over the weekend. Yesterday it hurt when I was trying to sit down and today I'm walking like a penguin :)

I have a question...if you have bad knees, what's the best way to work into lunges and squats? So far I'm just working without any weights and wwhen I do lunges I don't take huge steps so that my knees aren't as stressed. Any other recommendations?
 
Ensure proper form. Your knee should be directly above the ankle, not ahead of it. Also keep your spine straight and stack your shoulders over your tailbone, tucking your butt under. If you don't do this, it will be hard on your joints.

You can use some weight, but if it aggrevates, I'd go for reps instead of weight (up the reps on each exercise--you can do as many as 30 lunge dips on each leg--and trust me, your legs will get a-plenty tired). Make it harder by adding an unstable surface, like a squishy mat, a bosu ball, a foam roller, one leg higher than the other, etc. This will build your connective muscles around the knee and will ultimately give you more support there. Doing cardio will also build this tissue, so you can withstand more weight on your knees. As an example, my father was missing two tendons in one of his knees but because of his elliptical workouts, he had fewer knee problems for years.

On your leg workouts, you will have some stress on your legs. But really focus on placing your legs using your muscles (slow movement) if you're doing something like walking lunges. Also, doing stationary lunges and squats (especially wall squat with a fitness ball behind your back) should be good, too.
 
if you have bad knees, what's the best way to work into lunges and squats?
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Start with Sissy Squats. Hold onto something as you lower into squat position. Also try Ball Wal Squats. I would use NO weight and ease into things. Do what you can, when you can. Form needs to be first.

Depending on how bad your knees are... it may be best to skip these exercises and work in the pool. It depends.
 
Spirophita said:
Ensure proper form. Your knee should be directly above the ankle, not ahead of it. Also keep your spine straight and stack your shoulders over your tailbone, tucking your butt under. If you don't do this, it will be hard on your joints.

You can use some weight, but if it aggrevates, I'd go for reps instead of weight (up the reps on each exercise--you can do as many as 30 lunge dips on each leg--and trust me, your legs will get a-plenty tired). Make it harder by adding an unstable surface, like a squishy mat, a bosu ball, a foam roller, one leg higher than the other, etc. This will build your connective muscles around the knee and will ultimately give you more support there. Doing cardio will also build this tissue, so you can withstand more weight on your knees. As an example, my father was missing two tendons in one of his knees but because of his elliptical workouts, he had fewer knee problems for years.

On your leg workouts, you will have some stress on your legs. But really focus on placing your legs using your muscles (slow movement) if you're doing something like walking lunges. Also, doing stationary lunges and squats (especially wall squat with a fitness ball behind your back) should be good, too.
Click to expand...

Great description! I could literally imagine myself going through the motions as I read your post! I'm looking forward to using your tips at the gym!
 
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