Purpose of lunges

[Bill2380]

I'm doing squats, forward dumbell lunges and reverse lunges as part of Craig's Turbulence Training. I know that the squats are a primarily a quad exercise. Where should I feel the lunges to be sure I'm performing them properly? Also, it seems that distance of the lunge should have an effect. Should I vary this to change the emphasis of the exercise? Thanks in advance.

[LeafofDeath]

Technically, I believe lunges are considered a variation on the Squat (sometimes called a split squat or a lunge squat). It primarily targets the quads, but also works the glutes.

Generally, wider stances target the glutes more. Shorter stances target the quads more. I also notice it working my hind leg more when I use wider stances.

[Craig]

Hi Bill,

I prefer the squats to be done so that they emphasize the glutes and hamstrings, not just the quadriceps. That means you have to push your hips back as the initial movement in the squat. Push your hips back and sit back to get your glutes and hamstrings working more. Your quadriceps will always be doing a lot of work, so don't worry about them.

The reverse lunges should focus on the same muscles as the squat. More work should be done by the glutes and hamstrings of the stationary leg. Again, the quadriceps will still be working hard. The glutes will probably be the most emphasized muscle group in this exercise.

The forward lunge is the only exercise of the three that stresses the quadriceps more than the glutes or hamstrings. The glutes also play a big role in the exercise.

The distance of a lunge shouldn't change. It should simply be a slightly larger than normal step, followed by a squat straight down. In the reverse lunge, you "pull" yourself up to the start position with your glutes and hamstrings. In the forward lunge, you push off the front leg with your quadriceps to return to the start position. I don't vary the distance of the lunge.

Leaf of death,
The wider stance will allow you to comfortably sit further back when squatting. Therefore, it will allow you to train the glutes and hamstrings more.


Thanks,

Craig

Craig Ballantyne, CSCS, M.Sc.
President
CB Athletic Consulting, Inc.

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[Bill2380]

Craig,

So the stationary leg should be doing the work in reverse lunges. I think that I've been cheating by pushing off with the back leg. Thanks for the information. My legs have been sore since I started the 2nd month of Turbulence. This should make it worse. You sure create a lot of pain for only $9.95.

[Craig]

Hey Bill,

That is correct. The stationary leg does all the work. Sorry for the confusion. Try not to push off the back leg.

Haha, funny last line, I've never heard it expressed that way!

Craig

[Adam Campbell]

maybe you should be paying him [img]smile.gif[/img]

[Bill2380]

Just finished workout A, with reverse lunges. Pain in the ass already. Tomorrow should be a great day.

[canuckguy]

Originally posted by BILL2380:
Craig,

So the stationary leg should be doing the work in reverse lunges. I think that I've been cheating by pushing off with the back leg.

I can tell you from experience that is a recipe for disaster. I ended up overextending my big toe, which led into a case of "turf toe" (my diagnosis) and/or possibly even gout (Dr's diagnosis). Finally, three months later, everything seems to be back to normal.

[Bill2380]

I don't know, my mother had gout and she never did lunges.