lunges

[triple_pickle]

how am i supposed to do lunges, that is how many sets/reps?  i usually do lunges in the very end of my leg workout, 2 or 3 sets, I position a barbell on my upper back and walk away from the squat rack 12 steps then turn around and walk back which makes it a total of 12 lounge movements per leg (or some 25 yards).  is it effective or not?  i do feel my legs afterwards but was wondering whether one should lounge 100 yards at a time like ronnie or branch.  comments appreciated.

[mem]

I did them last night as a sort of lunge / one legged squat on a smith machine
And I am  H U R T I N  today - you know the hard to sit or stand up from a chair.
I was going to squat in the power rack and just did not have that in me so in
an effort to change it up did those . . . um you question . . .

I did 6 set of 12 reps (slowed down towards the last few)

I feel to unstable doing as you described .  .  . a knee thing.
I like positioning and locking IN and blasting um out.

We A R E each different.

[JPM]

You don't have to walk away from and back to the squat rack when doing lunges, that is only one  version. And trying to copy Coleman & Branch is not always the best idea. In fact you could put one foot in front of you and do 12 reps at a time and than altenate to the other foot for another 12 reps. Than , without rest, do 12 more reps on the foot you started out with, etc. Most people alternate each foot position after one rep but this gives too much rest, during the exercise, to the leg/hip/ham's in my view.When using walking lunges (as you do) each rep is not always the same distance as the last, usually shorter steps are taken as the walking distance increases. As you become tired/weaker the knee is not always in correct line with the body and could cause concern about injury.   Lunges are not so much a quad movement as they are a ham & glute/hip exercise. Might consider step-ups, Bugarian one legged squats or other forms of quad/hip/ ham/glute movements if the lunges are not helping you meet your goals. Good Luck.

[Bluto]

i like lunges but theyre hard. im trying to figure out a way to include them in my leg routine, putting them last is killing me

[Overload]

i like lunges but theyre hard. im trying to figure out a way to include them in my leg routine, putting them last is killing me

try doing them second after squats...you will have trouble walking if you haven't done them in a while.


 

[bald]

try doing them second after squats...you will have trouble walking if you haven't done them in a while.


 

This is great.  I do walking lunges right after squats, then I curl up in the fetal position and cry like a bitch

[Bear03]

then I curl up in the fetal position and cry like a bitch

Be prepared for an onslaught of jokes and insults.

[bald]

Be prepared for an onslaught of jokes and insults.

Yes, I invite them.

[a_joker10]

Try doing Step-ups for 5 sets of 16, then walking Lunges 5 sets of 20 and follow that up with Heavy Squats. Substitute Steps ups for Alternate Lunges as you wish.

You should also have a bucket and a spotter.

That is the best leg day ever.