- My Forums
- Tiger Rant
- LSU Recruiting
- SEC Rant
- Saints Talk
- Pelicans Talk
- More Sports Board
- Fantasy Sports
- Golf Board
- Soccer Board
- O-T Lounge
- Tech Board
- Home/Garden Board
- Outdoor Board
- Health/Fitness Board
- Movie/TV Board
- Book Board
- Music Board
- Political Talk
- Money Talk
- Fark Board
- Gaming Board
- Travel Board
- Food/Drink Board
- Ticket Exchange
- TD Help Board
Customize My Forums- View All Forums
- Show Left Links
- Topic Sort Options
- Trending Topics
- Recent Topics
- Active Topics
Started By
Message
Lunges
Posted on 9/21/17 at 1:52 pm
Posted on 9/21/17 at 1:52 pm
Squats get a lot of attention for good reason. I don't hear nearly as much about lunges.
I've been doing some variation of lunges regularly for about five years. Mostly body weight or moderate weights (barbell & dumbbell) but not heavier weights due to concerns about injury to back or knees. If anyone does heavier lunge weights, what is the % of your squat weight used?
My form is decent but could likely use improvement. I used to follow the advice of focusing on the weight in the heel on your front leg. More recently, it feels better to also carry some weight in my back leg while focusing on going straight down (same long stride). Also with more emphasis on the core like almost any other exercise.
When I do a very high volume of reps in a class, sometimes my legs will start to get tingly like they are going numb (similar to the 'falling asleep' feeling). Is this bad or fine to push through as long as there is no pain?
Are there any specific benefits from lunges that are not included with squats?
I've been doing some variation of lunges regularly for about five years. Mostly body weight or moderate weights (barbell & dumbbell) but not heavier weights due to concerns about injury to back or knees. If anyone does heavier lunge weights, what is the % of your squat weight used?
My form is decent but could likely use improvement. I used to follow the advice of focusing on the weight in the heel on your front leg. More recently, it feels better to also carry some weight in my back leg while focusing on going straight down (same long stride). Also with more emphasis on the core like almost any other exercise.
When I do a very high volume of reps in a class, sometimes my legs will start to get tingly like they are going numb (similar to the 'falling asleep' feeling). Is this bad or fine to push through as long as there is no pain?
Are there any specific benefits from lunges that are not included with squats?
6
Posted on 9/21/17 at 2:23 pm to litenin
Theyre a unilateral exercise and probably my favorite of all time. Squats make me feel strong, lunges make me feel atletic. I felt these and stadiums made the biggest difference back when i played football.
Before anything else let me ask, what variation are you using. Front, walking, reverse?
Before anything else let me ask, what variation are you using. Front, walking, reverse?
Posted on 9/21/17 at 3:08 pm to litenin
I enjoy lunges because they put less pressure on my lower back as opposed to squats/deadlifts. I mainly do them with only my body weight and focus on stability while engaging my core. The most direct benefit I notice is when playing basketball. It really helps my lateral quickness on defense, and my vertical leap/jump for rebounds and layups. It's also helped tremendously with my flexibility and balance. If anyone has any good lunge exercises please don't hesitate to share.
Posted on 9/21/17 at 3:25 pm to Capo Losi
I've always played a lot of sports (mostly basketball) and didn't start doing any squats or lunges until my early 30s.
For lunges, I started because of BodyPump classes and they mix it up but mostly stationary with different tempos and pulses. Sometimes with backward stepping lunges. Body weight or moderate weights.
About 3 years ago, I started trying BodyAttack which is all body weight and athletic movements. There are usually a lot of alternate lunge jumps or 2-4 lunge pulses per leg followed by leg change jump (if I'm using the right lingo). Lunges are usually sprinkled in between other movements.
For lunges, I started because of BodyPump classes and they mix it up but mostly stationary with different tempos and pulses. Sometimes with backward stepping lunges. Body weight or moderate weights.
About 3 years ago, I started trying BodyAttack which is all body weight and athletic movements. There are usually a lot of alternate lunge jumps or 2-4 lunge pulses per leg followed by leg change jump (if I'm using the right lingo). Lunges are usually sprinkled in between other movements.
Posted on 9/21/17 at 4:08 pm to litenin
I can't answer your question on how heavy to go as I prefer bodyweight, incline, or dumbbell lunges.
That tingling you're feeling is actually your muscles temporarily compressing nerves as the tissue around your muscles don't actually expand with your muscles. I'd say as long as you feel fine after it's good. I get this nearly every time I squat for reps. Just listen to your body and you should be fine. If it persists after the workout, thats a different ballgame as it could imply a pinched nerve. Don't ignore this if it lingers for more than a few days, trust me, shoulder issue cost me 2 years in the gym.
In general -
Forward lunge - Lots of emphasis on the quads and all the muscles that make your go forward. Some glute and ham involvement. Great hip mobility. Dont over extend. You'll feel pressure on the knee, this isn't actually your knee hurting its the muscles tightening around your knee.
Reverse/Step back lunge - Lots of emphasis on glutes and hams. If this is a weak point for you, this is the one to be doing, plus since it's not a natural movement you'll find most of us could use some work here. Way better than leg hurls or whatever. Less pressure on the knees, so if they're sore go here.
Side/45 Degree Lunges - Mixture of the above. Great if you're working on hip mobility and adductor work... without looking like an old lady in one of those machines. Plus how many of us could use some better lateral movement for things like a game of backetball.
Good balanced workout, go around the world at all the different angles.
That tingling you're feeling is actually your muscles temporarily compressing nerves as the tissue around your muscles don't actually expand with your muscles. I'd say as long as you feel fine after it's good. I get this nearly every time I squat for reps. Just listen to your body and you should be fine. If it persists after the workout, thats a different ballgame as it could imply a pinched nerve. Don't ignore this if it lingers for more than a few days, trust me, shoulder issue cost me 2 years in the gym.
In general -
Forward lunge - Lots of emphasis on the quads and all the muscles that make your go forward. Some glute and ham involvement. Great hip mobility. Dont over extend. You'll feel pressure on the knee, this isn't actually your knee hurting its the muscles tightening around your knee.
Reverse/Step back lunge - Lots of emphasis on glutes and hams. If this is a weak point for you, this is the one to be doing, plus since it's not a natural movement you'll find most of us could use some work here. Way better than leg hurls or whatever. Less pressure on the knees, so if they're sore go here.
Side/45 Degree Lunges - Mixture of the above. Great if you're working on hip mobility and adductor work... without looking like an old lady in one of those machines. Plus how many of us could use some better lateral movement for things like a game of backetball.
Good balanced workout, go around the world at all the different angles.
This post was edited on 9/21/17 at 4:11 pm
Posted on 9/21/17 at 4:48 pm to litenin
Lunges are a great exercise for women
Posted on 9/21/17 at 5:32 pm to litenin
quote:
Are there any specific benefits from lunges that are not included with squats
I had issues (still do tbh) getting low enough in heavy squats at the bottom of the rep. Lunges helped me add overall strength that gave me more control and ability to push out of the bottom. My max has slowly been climbing after adding bodyweight lunges for time (15 mins without stopping 3-5 times a week).
Posted on 9/21/17 at 6:01 pm to litenin
I like heavy deep walking lunges, I don't do them often enough to be honest.
Posted on 9/21/17 at 6:06 pm to litenin
I incorporate different lunges each leg day
Step up reverse lunges are a killer
I also do regular lunges but I learned from T-Nation to grab a kettle bell and do it on one side. Pretty awesome.
Step up reverse lunges are a killer
I also do regular lunges but I learned from T-Nation to grab a kettle bell and do it on one side. Pretty awesome.
This post was edited on 9/21/17 at 6:15 pm
Page 1 of 1
Popular
Back to top
Follow TigerDroppings for LSU Football News