Lunges

[powerrack]

Most of my leg training in the past has revolved around two main movements: Squats and Stiff Leg Deadlifts. I now want to include lunges into the scheme of things.

Funny thing is in my years of training I've never really tried them. I have been checking out videos of them and researching technique to get more fimiliar with the best way to execute them.

For a first timer, would just doing them stationary, the non-walking version be the best way to go about this, with dumbells. Also any pointers on technique or learning to perfect this movement would be appreciated.

 

[inoverdrive]

Either stationary or walking, its all the same but i like to walk with them. The main i can think of is when you actually lunge your leg out make sure that your knee does not go past your foot when you go down. You want your foot to be in a straight line with your knee.
Second thing is dont let your knee touch the floor and try to keep the back leg straight (try to). I cant but when i try it works better.

 

[Ashop]

Most of my leg training in the past has revolved around two main movements: Squats and Stiff Leg Deadlifts. I now want to include lunges into the scheme of things.

Funny thing is in my years of training I've never really tried them. I have been checking out videos of them and researching technique to get more fimiliar with the best way to execute them.

For a first timer, would just doing them stationary, the non-walking version be the best way to go about this, with dumbells. Also any pointers on technique or learning to perfect this movement would be appreciated.

start light and be careful,,,they can take a little time to learn.

 

[Mr_Magoo]

i like stationary so i can do all my reps on one leg then switch giving it more continuous tension, i do my db curls the same way

 

[Fa Seeshus]

i prefer reverse lunges. on these you stand in one place and step backwards. you get alot less jarring on the acl and patellar tendon this way.

**broken link removed**

 

[Sesshomaru]

Either stationary or walking, its all the same but i like to walk with them. The main i can think of is when you actually lunge your leg out make sure that your knee does not go past your foot when you go down. You want your foot to be in a straight line with your knee.

This is dependent on the goal of lifter. If you want to make the lunge a more quad dominant lift, then you can either 1) take a short stride, 2) let the knee drift over the toe, and 3) push off the mid-foot instead of the heel or 4) any combo of 1,2, and 3.

What you dont want is for the knee to drift forward to stop your momentum because that will cause some excessive sheering on the knee (because most people are not aware of this, I prefer reverse lunges). However, if you step out and control your momentum, then the knee over the toe is no harmful than letting the knee go over the toe when squatting.

For completeness, if you want the lunge to be more hamstring/glute dominant, then you can either 1) take a longer stride, 2) not let the knee drift forward excessively, 3) push off the heel rather, 4) any combo of the above.

Second thing is dont let your knee touch the floor and try to keep the back leg straight (try to). I cant but when i try it works better.

This is correct. Be aware that you dont have to be completely vertical because this will put excess pressure on the lower spine. You want your torso to be flexed forward only to the degree that it stays in line with your hip.

 

[sickboy]

I like to do lunges with no weight added, at the end of the workout. I go back and forth, the length of the gym. I take long strides as well. The burn is great.

 

[tatteredxangelx]

I do not feel lunges are worth the risk and wear and tear on the joints ...

 

[BOOMSHAKER]

If you don't go to heavy on these exercises, they are a great way to tie in the smaller muscles fibers in your quads and hamm's. Activating the smaller groups in any body part will give you that much more strength and power in the long run. I would say do them with no weights at first. Do them stationary, and as you get better add some dumb bell weight or even a barbell weight. Just make sure as you perform them to keep your stomach muscle tucked in. this will give you better balance and help develope your core muscles some. Good Luck!

 

[irish_sd]

Ronnie doing lunges in the parking lot.

http://www.youtube.com/watch?v=4EpattQUwyM