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Thread: The importance of lunges

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    Featured Member Fawn's Avatar
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    Default The importance of lunges

    I signed up for this weight training class a while back, and I've deffinately noticed a change in my shape. The thing I thought was weird is, we did all kinds of squats, tons of good mornings, but I only recall doing lunges maybe twice.

    Now, I've signed up for a different class- They are offered through my school...... much more motivation to work out if my gpa will be effected by it. My new class is a cardio class, but we have the same teacher. We do about 20 min of weight training at the end of the class, which is cool, but still no lunge type excersizes. I have asked him in the previous class to please add more to our routines, but he never did.

    I have noticed a big difference in my butt from the squats, but how important are lunges. Do they help any with cellulite? What exactly do they do, and will squats do the same thing? Would I have an even bigger difference if I did lunges?

    The class is at night, so the school gym closes right after our class, so I can't stay after, and by the time I get home, I don't feel like warming up again just to do one excersize. I leave from work to go to class, so getting there early is not an option. Am I missing anything by not doing them?
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    Default Re: The importance of lunges

    They work more or less muscle groups. Shown HERE (at body building.com thr first 3 down). Although I notice when I do lunges over sqauts my hamstrings feel tighter. When I do sqauts I feel my butt tighter.

    If Im wrong then you should be doing wieght training first and then cardio. If you do one before the other I believe there is a higher risk of injury b/c your body doesnt know what is too much work since the muscles are too warm for them to tell you.
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    Senior Member Sassy~n~Sexy's Avatar
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    Default Re: The importance of lunges

    I'm a lunge-a-holic!

    I have a feeling your instructor has a personal problem with lunges...she doesn' like them

    I suggest doing lunges...squats are AWESOME for your ass...but lunges do add to it and they are great for the thighs! I credit my tight thighs from doing walking lunges everyday with a 8 pound medicine ball. I lunge across my apartment every day and I also twist my waist with each lunge...works my abs and wittles my waist.
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    Default Re: The importance of lunges

    Lunges are great, If people know you do them, they won't ask to borrow your $300 Allen B. jeans!
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    Default Re: The importance of lunges

    Squats and lunges are the best exercises you can do. This is what my trainer tells me at least. I figure she's right because they are the only exercises I truly hate with a passion. I can tell a big differecne in my body when I am doing them like I should be on a regular basis. I think squats focus on your butt muscles more. Getting your lower body toned is going to make it look better and sometimes losing fat means reducing cellulite. There are no guarantees with cellulite though, unfortunately.

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    Veteran Member kittykat1971's Avatar
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    Default Re: The importance of lunges

    I love lunges as well. It's the only exercise I've found that seems to target the inside of the knee area (if that makes sense?). They are amazing for slimming the thighs.

    Hmmm, maybe I should get off this computer and do some walking lunges like Sassy recommended...

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    Default Re: The importance of lunges

    Kittykat, that inside the knee area is your vastus medialis its one of the muscles that make up the quadriceps. Lunges are great for it, you can also hit it by doing front squats. Personally I prefer squats over lunges just because I feel like I'm less likely to injure myself doing squats.

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    Default Re: The importance of lunges

    Man! I've been super busy recently and haven't had time to work, out, but my schedule's cleared up finally! This is making me REALLY wanna go lunge and squat my way to sexier-dom.

    Except I bashed my knee and almost dislocated it on a table corner today and I'm limping. =(

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    Senior Member taintedlove's Avatar
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    Default Re: The importance of lunges

    Walking lunges make more of a diffrence then regular lunges. Because your not resting you burn calories and work the muscules harder. My routine is 15 walking lunges(each leg) on the treadmill (10.0 grade) at a pace you can keep up with. Your legs will burn and you can't walk or sit for 2days but after a while you get used to them and your legs/butt will thank you.

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    God/dess Emily's Avatar
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    Default Re: The importance of lunges

    I do a ton of lunges and squats and my trainer swears by them.

    I used to have a flabby, boring, jiggly ass and thighs and now they are pretty toned.

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    Senior Member Sassy~n~Sexy's Avatar
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    Default Re: The importance of lunges

    Emily I just drooled all over my laptop!

    Your legs and ass...WOW!

    I love my lunges!
    "Just hold me close boy 'cause I'm your tiny dancer"

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    Default Re: The importance of lunges

    I dunno. I haven't worked out in awhile, but when I am having problems with getting into my jeans.. i start lunging and it does the trick.

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    Default Re: The importance of lunges

    lunges work faster because you have to use more muscles to balance yourself. i can't do walking lunges very much..i'm knock-kneed and half tendonitis/bursititis in both knees.

    I have found though that by doing lunges against a bosu ball REALLY kicks your ass..pun intened lol...and it is MUCH gentler on my knees since I'm "landing" on a soft surface instead of a hard floor. plus it uses more of those "little used" muscles because you are having to balance against a ball.





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    Default Re: The importance of lunges

    OK, so someone tell me where I can see the RIGHT way to do walking lunges. I never see the effects and feel clumsy and like I am doing them wrong, so I don't bother anymore. I know it sounds so simple, but ....i dunno what I am doing wrong i guess.






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    Default Re: The importance of lunges

    You are probably landing improperly on your foot. A lunge should be done in the "rolling foot" mode, and not the "slam thy foot on the floor". In other words, your foot should land on the heel and then roll to the rest of the foot. Your leg should be far enough away from you that when your leg bends it does so in a 90 degree angle and the knee does NOT extend over the toe.

    It takes a little practice and while you are practicing, take some smaller steps. Most people do not "walk" properly anyways (and you'll notice your everyday walking patterns when you do lunges) so lunges take a lot of concentration in the beginning to master.

    They are great for the hamstrings. Walking lunges are great as well because the movement is slightly different (forward movement instead of stationary).

    If you have persistant knee problems, lunges are NOT recommended. It places a lot of stress on the knees and can aggravate any existing knee problems (which is why I stopped doing them...I replaced them with leg extensions, curls, etc, etc, etc).

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    Default Re: The importance of lunges

    Emily you make me want to go back to the gym and do more! Your legs are super hot. Great description of walking lunges Venus; I'll be sure to try that next time at the gym. Is it best to alternate legs during walking lunges - almost like regular walking?
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    Featured Member Fawn's Avatar
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    Default Re: The importance of lunges

    Will lunges make my ass more round??? or will it just burn the fat off?? I'd like it to be as round as possable, and very feminine looking. What can I say, I like big butts,

    By the way Em, Wow!!! Those legs are hottt.
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    Default Re: The importance of lunges

    I was a trainer for 8 years & lungs is the best exercize for all the leg muscles.A stepping motion is the best way to work the hams,like lunges or step ups where you step up onto a bench.You can kick your back keg up after your step to incorporate the butt.I would usually have my client superset them with leg extensions or leg press to get a good burn.They hated that, but the line that separates the ham from the quad is a good line to have.Emily you look great nice tan to.

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    God/dess Emily's Avatar
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    Default Re: The importance of lunges

    the tan is self-tan

    tahnks guys...I worked hard on them!

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    Default Re: The importance of lunges

    Someone tell me lunges will help my cellulite and I'll do them.

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    exotisch23
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    Default Re: The importance of lunges

    lunges & squats are good, especially w/added weight. But to really get your ass in shape, try step-ups or step aerobics on a step with 4 or 5 risers on each side. But for me, none of that matters if I don't eat right because I do TONS of squats, lunges, plie squats, hamstring curls, leg lifts, etc. etc. but still have a little layer of fat on the back of my thighs.

  22. #22
    exotisch23
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    Default Re: The importance of lunges

    Quote Originally Posted by Fawn
    Will lunges make my ass more round??? or will it just burn the fat off?? I'd like it to be as round as possable, and very feminine looking. What can I say, I like big butts,

    By the way Em, Wow!!! Those legs are hottt.
    SQUATS will make your ass round, like keyra's -->

    oh yeah

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    Default Re: The importance of lunges

    Quote Originally Posted by exotisch23
    SQUATS will make your ass round, like keyra's -->http://www.drunkstunts.com/babes/key...s/image16.html

    oh yeah
    I still think she has butt implants




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    Default Re: The importance of lunges

    Another thing when you are doing lunges...When you are in the down position as you are pushing up, push up with the majority of the weight on the heel. Most people lean forward and use the front part of their foot to push themselves up. Lunges are to target both the quads (downward motion) and the hamstrings (upward motion). However, most people rely more on their quads. And, the slower and more precisely you do the lunges, the better you build the actual muscle. Doing the lunges quickly will still build muscles, but not the major muscles as much as the "quick-fire" muscles.

    The best way to build your butt muscles is a combo routine. Incorporate Lunges with Squats (they work the same muscles, but in a different way) Good Mornings, Leg Extenstions, and lifts. You are basically working all of the same muscle groups, but each group targets the muscle differently, so you'll really round out the muscle.

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    Default Re: The importance of lunges

    Quote Originally Posted by exotisch23
    lunges & squats are good, especially w/added weight. But to really get your ass in shape, try step-ups or step aerobics on a step with 4 or 5 risers on each side. But for me, none of that matters if I don't eat right because I do TONS of squats, lunges, plie squats, hamstring curls, leg lifts, etc. etc. but still have a little layer of fat on the back of my thighs.
    Just keep doing what you are doing. You are building LMM and the more LMM you have, the more efficiently your body will burn the fat. At the same time, you should have your BF checked. MOST women will tap out at around 20% BF unless they tighten up their diet (which is not recommended for long term) to drop the rest of the fat. Your body SHOULD have some fat on it...we think of fat as this horrible thing we need to lose, but a little layer of fat helps your body control it's core temperature. A little layer of fat in the abs is also needed to help cushion your organs and keep them safe.

    So, you're always going to have a little fat...but if you have cellulite, then maybe start getting deep tissue massages regularly. Really getting into the fat will help break it up...and then take a steam bath or a hot bath and drink lots of water.

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