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EnderD_503 · 10-28-2010, 09:06 AM

Lunges – Lunges are just as important for toning of the lower body, fat loss, improvement of mobility during every day life and overall lower body strength as squats. Note: everyone hates lunges, but they're good for you

In order to perform a lunge you want to take a long step forward (or backward if you're more comfortable that way) from a neutral stance. Make sure that your front and back foot are not directly or closely in line with one another as the position is awkward and will leave you feeling off balance. The back foot should be slightly off to the side. As you're coming down into your lunge you want to move straight down rather than forward, make sure that, again, your front knee is not moving past your toes or wobbling in/out, your back is completely straight and your hands are at your sides (not resting on your leg). While, again, this works the entire lower body to some degree, you want to concentrate on your front hamstring/glute during a basic static lunge. You'll feel quite pronounced tension in your quadriceps, however.

If you know that you have very tight quadriceps, make sure to stretch them out before hand, and perhaps even between sets (not the same for those without tight quadriceps).

For the first two months (or until you've mastered it) it is best to work with the static lunge rather than progressing to walking, alternating, backward or multi-planar lunges too quickly. Once you’ve got the form down with the static lunge, progress to a static lunge holding dumbbells or with a barbell across the back and then eventually to walking or alternating lunges. For the advanced folks, try jumping lunges

To go back to body fat percentage, again, if body fat percentage exceeds 40% it is perhaps best to avoid lunges until you’ve reduced it into the 30-something% range, to avoid placing excess tension on the knee joint and increasing risk of knee pain or injury.

However, if this is your situation and you don't have any history of knee problems, you might also consider trying a static lunge using a fixed object/pole of some kind to hold on to with one hand until you've reduced body fat%, increased lower body strength and balance. This way you can slowly grow accustomed to performing lunges.

10-28-2010, 09:06 AM	#334
EnderD_503 Member How Do You Identify?: Queer, trans guy, butch Preferred Pronoun?: Male pronouns Relationship Status: Relationship Join Date: Apr 2010 Location: Canada Posts: 1,329 My Photo Gallery Thanks: 4,090 Thanked 3,878 Times in 1,022 Posts Rep Power: 21474853	Part 3: Lunges – Lunges are just as important for toning of the lower body, fat loss, improvement of mobility during every day life and overall lower body strength as squats. Note: everyone hates lunges, but they're good for you In order to perform a lunge you want to take a long step forward (or backward if you're more comfortable that way) from a neutral stance. Make sure that your front and back foot are not directly or closely in line with one another as the position is awkward and will leave you feeling off balance. The back foot should be slightly off to the side. As you're coming down into your lunge you want to move straight down rather than forward, make sure that, again, your front knee is not moving past your toes or wobbling in/out, your back is completely straight and your hands are at your sides (not resting on your leg). While, again, this works the entire lower body to some degree, you want to concentrate on your front hamstring/glute during a basic static lunge. You'll feel quite pronounced tension in your quadriceps, however. If you know that you have very tight quadriceps, make sure to stretch them out before hand, and perhaps even between sets (not the same for those without tight quadriceps). For the first two months (or until you've mastered it) it is best to work with the static lunge rather than progressing to walking, alternating, backward or multi-planar lunges too quickly. Once you’ve got the form down with the static lunge, progress to a static lunge holding dumbbells or with a barbell across the back and then eventually to walking or alternating lunges. For the advanced folks, try jumping lunges To go back to body fat percentage, again, if body fat percentage exceeds 40% it is perhaps best to avoid lunges until you’ve reduced it into the 30-something% range, to avoid placing excess tension on the knee joint and increasing risk of knee pain or injury. However, if this is your situation and you don't have any history of knee problems, you might also consider trying a static lunge using a fixed object/pole of some kind to hold on to with one hand until you've reduced body fat%, increased lower body strength and balance. This way you can slowly grow accustomed to performing lunges.