Does EVERYONE do Lunges?

[Dawn Melanie]

I don't. Since ACL injury and reconstruction, that's an exercise that is still not comfortable to me [not that it ever was].

Any IDEAS/suggestions for some safe, efficient growth?

I've been limited to LEG PRESS and Light leg extns. I just recently got back to squats. Oh, and how could I ever forget - DEADLIFTS!

Thanks!

[buffbabeGA]

hey dawn... are u able to lunges on the smith machine??? im sick and love walking lunges but i dont have any knee problems.

[Dawn Melanie]

6 months post-op, I did them on the Smith mach. for a few weeks, but I noticed all kinds of crackling. Doc said probably just some rough edges under knee cap and I could do some MORE orthoscopic procedures - to smooth out.

No thanks - not painful, but I've elected to stray from THAT 'aggravation'. I've always HATED lunges (esp. walking) so I guess I got an excuse (albeit lame). :rolleyes:

[bree marsh]

i'd say, if you can do squats, stick with those...for growth! i really can't do heavy squats anymore, cause i tweaked my lower back, so i rely on lunges! and of course many other leg exercises. deadlifts can really add size too.

[Shelly]

id say essentials are squats lunges SLDLs and hacks....

just started incorporating lunges into ever leg workout!

[KP DIVA]

For me, Lunges are mandatory in my leg routine. I alternate between Walking, reverse, stationary, and alternating on the smith machine. For growth, I think lunges, as well as squats and leg presses are the way to go!! I also do leg extensions & curls, but wouldn't even consider it a work out w/ a squat, lunge, or press.

[DanielleA]

Are you able to do step-ups on a bench? Hold some dbells too. I think it will help with hammie/glute development

[Betsy]

Such a basic exercise.. but it REALLY works the hammies and Bootay! :awesome:

[fitmomma3]

Def love/hate relationship with lunges but they were a NECESSITY for bringing my little ass legs up LOL

[fitmomma3]

** Also one legged lunge or split squats (one foot up on bench) whatever people call them... AWESOME for the booty!

**Sumo leg press (feet high and wide, coming down low) hits hammies great when supersetted with leg curls - do the leg press HEAVy and curls lighter and higher rep to burn LOVE THEM!

**Hacks as much as they can hurt the knees if you take your feet out and go LOWER it takes A LOT of pressure off the knees and hits hams more

PS Dawn your legs don't look like they skipped a beat from surgery!

[Shelly]

one legged ski squats rule too.

But not so much for growth id say more suring contest prepr for shaping

[IslandGirl]

I agree with Steph. I think you got great legs!

Remember in Figure, they are not looking for massive size. They want them more streamlined. If you get them too much bigger it may throw off your symmetry.

[dvsness]

How about hack squats? You can change your foot placement/stance on hacks and presses to hit just about any part of the leg you need to.

[KP DIVA]

I forgot about Hacks...I do them, usually in the reverse position.

How about hack squats? You can change your foot placement/stance on hacks and presses to hit just about any part of the leg you need to.

[Dawn Melanie]

Whoa! Momma'! Informaiton overload. Great tips indeed from you all.

Tracy - you are dead ON about the balance - what I am in search of. I have a rather powerful upper that my legs have YET to match. But, yes, this is the biggest EVER for my legs and glutes...

OK - so I just got back from the gym, and I did SLDLs and SQUATS. Last month's exercises were Leg Press - yep, feet high to get that ham.glute tie-in, & Leg Extns.

The HACKS scare me. I bet I CAN do 'em, I just fear ripping my ACL again. Step-ups? I'm too d*mn clumsy!

I will incorporate some sumo squat stuff and some leg curls supersets with the press. I must, I must DO THIS!

Thanks "Guys"!:waving:

[KristineLarge]

You could try doing one-legged lunges. (Where you put one foot on the bench behind you and just move the leg that's on the ground). I have horrible joints and those seem easier on my knees than most lunges for some reason. It doesn't make sense really, but it works for me and might be worth a try for you.

[DanielleA]

I would stay away from hacks if I had knee problems. Mine are good and they STILL feel like they're going to pop off and go flying at the mirror

[Lisa E]

I do lunges, but light and lots of reps. Seems to concentrate on the necessary area, yet it doesn't harm sensitive joints. Burns quite a bit though.

[SBT]

You could try doing one-legged lunges. (Where you put one foot on the bench behind you and just move the leg that's on the ground). I have horrible joints and those seem easier on my knees than most lunges for some reason. It doesn't make sense really, but it works for me and might be worth a try for you.

Agreed!!!

I put my back leg on a stability ball but these seem to bother my joints less then any of the other type of lunges :)

[CydneyWalker_etheric]

Melanie

Try leap frogs. Just as effective and you should have done them during your rehab stent. Let me know if you have questions about doing them. I am full of exercises for people with surgery/injury recovery issues.

Cydney

[MsGuns]

Def love/hate relationship with lunges but they were a NECESSITY for bringing my little ass legs up LOL

I feel ya Steph on the luv/hate relationship...

[CydneyWalker_etheric]

I feel ya Steph on the luv/hate relationship...

Does anyone do step ups?

[jenscats5]

Does anyone do step ups?

I like doing them better than lunges....

[CydneyWalker_etheric]

I like doing them better than lunges....

They are good....they burn my outer quads more than lunges. My glutes get more out of lunges than step ups. But then it is hard to find a real bench to do step ups on correctly being 5'11".:p

[jenscats5]

They are good....they burn my outer quads more than lunges. My glutes get more out of lunges than step ups. But then it is hard to find a real bench to do step ups on correctly being 5'11".:p

I can imagine.....I don't have that problem at 5'4" tall.....

IMO personally, I think recovery takes longer than they say it should & will.....I'm 2 years post-op & still don't feel normal.....in the 1st pic, it looks like you've gained muscle back and you look symmetrical.

[Dawn Melanie]

HEY JEN!

Are U saying what u don't feel "normal" after surgery 2 years prior? Strangely enough, I feel LACKING/deficient with my non-repaired leg.

Still don't LIKE lunges, but I can technically perform easier than pre-op. Step-Ups I am scared of performance - as my balance is well...compromised already!


I can imagine.....I don't have that problem at 5'4" tall.....

IMO personally, I think recovery takes longer than they say it should & will.....I'm 2 years post-op & still don't feel normal.....in the 1st pic, it looks like you've gained muscle back and you look symmetrical.

[jenscats5]

HEY JEN!

Are U saying what u don't feel "normal" after surgery 2 years prior? Strangely enough, I feel LACKING/deficient with my non-repaired leg.

Still don't LIKE lunges, but I can technically perform easier than pre-op. Step-Ups I am scared of performance - as my balance is well...compromised already!

Hi! No, I don't feel like I was prior to the surgery.....I'm not sure if it's due to the bone bruise I had or the type of graft I got or what......it's hard to pin it down, my my surgical leg feels "floppy" & shaky....and the bones still ache here & there.....

I would say stick with what is comfortable for your leg.....I didn't resume leg ext until 1 year post-op & I don't think I'll be able to run again....

[CydneyWalker_etheric]

the statistics are stacked against women who have had an acl injury - meaning the odds are you will injury the other leg.

[CydneyWalker_etheric]

the statistics are stacked against women who have had an acl injury - meaning the odds are you will injury the other leg.

injure the other leg

[jenscats5]

the statistics are stacked against women who have had an acl injury - meaning the odds are you will injury the other leg.

Interesting! I tore my ACL skiing & haven't skiied since my surgery.....usually too busy at work during ski season....

[CydneyWalker_etheric]

Interesting! I tore my ACL skiing & haven't skiied since my surgery.....usually too busy at work during ski season....

just be careful not to overcompensate for the surgery leg and tear the other acl.

[Erik]

Single-leg work, whether it be in the form of lunges, reverse lunges, split squats, bulgarian squats, step ups, etc., are very underrated.

I think they should be a part of any well designed lower body program.

[kashigolean]

Do you do lunges the same day as squats? I am thinking about doing squats,sldl, leg curls and press on one day and lunges with step ups on another day. Does anyone do this or have a reason why I shouldn't?

[Erik]

Do you do lunges the same day as squats? I am thinking about doing squats,sldl, leg curls and press on one day and lunges with step ups on another day. Does anyone do this or have a reason why I shouldn't?

No, it's not inherently bad, (or good) in and of itself. One thing to keep in mind is that barring some basic truths, exercise selection is not what makes for a good training program. The same goes with one's weekly training split. What matters most is the specific loading parameters (sets/reps) you choose and manipulate in the context of how managing your overall exercise volume and balancing that out with whether you're eating in a caloric deficit (and to what degree) or not.

[ripitupbaby]

Lunges are a great exercise.

For anyone who is pressed for time and needs to do a leg workout, I recommend three exercises that pretty much hit everything (maybe not the calves)--- squats, walking lunges, and straight leg deads.

[Betsy]

:awesome::awesome:
i TOTALLY agree!!

Lunges are a great exercise.

For anyone who is pressed for time and needs to do a leg workout, I recommend three exercises that pretty much hit everything (maybe not the calves)--- squats, walking lunges, and straight leg deads.

[kashigolean]

I'm just wondering how much weight you ladies do when lunging. I use a 40lb bar which hurts while I'm doing them but the next day I don't feel anything.

[CydneyWalker_etheric]

I'm just wondering how much weight you ladies do when lunging. I use a 40lb bar which hurts while I'm doing them but the next day I don't feel anything.

i have gone as heavy as 50 lb dumbbells. how many reps are you doing before the hurt comes on? if you are not feeling anything the next day, meaning lacking soreness, i would go up on my weight, do backward lunges, do walking vs. stationery, or do stationery if doing walking now.

[kashigolean]

i have gone as heavy as 50 lb dumbbells. how many reps are you doing before the hurt comes on? if you are not feeling anything the next day, meaning lacking soreness, i would go up on my weight, do backward lunges, do walking vs. stationery, or do stationery if doing walking now.

I do 10 on each leg walking then turn around and do it again and that's one set. I usually feel the burn halfway on the first pass. I will try standing lunges. Are backwards lunges also for glute and hams? Those are the areas I am trying to blast.

[Erik]

I'm just wondering how much weight you ladies do when lunging. I use a 40lb bar which hurts while I'm doing them but the next day I don't feel anything.

Weight will be determined by the individual's strength, so you need to only compare yourself to past performances, as opposed to other's performance. If 40lbs is what you're working with now, your goal should be to see that increase over time as your body responds.

As far as muscle soreness, it is NOT an indicator of an effective workout. Some people have bodyparts that always get sore - and they respond. Some people have bodyparts that rarely get sore (shoulders in many people) - and they respond.

The latest thought is that muscle soreness has more to do with the inflammation process - damage to connective tissue (not the muscles) in response to eccentric overload.

[CydneyWalker_etheric]

I do 10 on each leg walking then turn around and do it again and that's one set. I usually feel the burn halfway on the first pass. I will try standing lunges. Are backwards lunges also for glute and hams? Those are the areas I am trying to blast.

you will hit the glutes and hams with backward lunges. just focus on pushing up with your stationery leg. they are a great change to the traditional way of doing lunges. have you tried reverse hack squats. great for the outer quad and glutes. go as deep as possible though.

[kashigolean]

y have you tried reverse hack squats.

no, but I will now. Thanks.

And thanks Eric. I'm just wondering about weight because I can squat 185 and a bit more but I don't know if I'm just wussing out on the lunges.

[Alli]

You're not wussing out- lunges are a unique movement and they require a lot of focus on form to target effectively without causing strain on the knees and back...

I do walking lunges only...and I never use weight, I focus on my form and rep them out. Many times I use them as part of a superset- for example leg press, then get up and do a length of the gym in walking lunges.

[Noel Fuller]

99% of the people i see do lunges wrong, walking lunges are the worst.