Won't Squat? Lunge
February 18th 2007 13:43
I am pretty much resigned to the fact that I will only rarely wait for the squat cage while a woman completes her squats. The sexual differentiation of exercises remains an interesting subject,but I doubt sincerely that any rational argument can change how the sexes utilize various parts of the gym. The fact remains, however, that women benefit hugely from what might be called heavy duty movements. So, if squats are out for most women, is there something that is a suitable substitute for them?
What in other words works the quads and thighs to an extent that is comparable to squats,but is compatible with the training preferences of women? The answer I think is the lunge. I see women doing the lunge in my gym and I suspect that if you are not interested in squatting,but are looking for a leg firmer, you can get it from lunging.
The lunge, of course, is a stride forward followed by a deep knee bend while one leg is planted ahead of the other. Normally the deep knee bend ends when the trailing knee hits the floor. Lunges can be done in place by striding with one leg, bringing the back knee to the floor and then returning the forward leg to its original position and striding forward with the other leg. Lunges can also be done by simply allowing the strides to move you forward. I have always called this lunge walking.
There are many people who hold dumbbells in their hands as they do their lunges. This is good,but I have never felt comfortably balanced while attempting this. If you do, don't be afraid to carry heavier and heavier dumbbells. I prefer longer distance lunge walking without any weight. Simple start lunge walking a few meters and you will soon see how taxing it is. Pick out a point at some moderate distance and set out to reach it. As the days go by you will be able to extend your distance quite significantly. I once lunge walked one half mile without stopping and that was enough for me.
Now the good part. Lunges are tremendous for building and firming legs. They also do a major firming job on the rear end, because the extension of the leg activates the butt in returning to a straight up position. If you start lunging you will feel this pain in the rear end the next day. Lunges also promote flexibility in the hips,since the stretch of the movement is obvious. The longer the distances you lunge the more you will begin to view it as a cardio event. That is why I think it should be included in your routine, ladies(men too). Your servant, as always.
Lunge walk to that Tree!
The lunge, of course, is a stride forward followed by a deep knee bend while one leg is planted ahead of the other. Normally the deep knee bend ends when the trailing knee hits the floor. Lunges can be done in place by striding with one leg, bringing the back knee to the floor and then returning the forward leg to its original position and striding forward with the other leg. Lunges can also be done by simply allowing the strides to move you forward. I have always called this lunge walking.
There are many people who hold dumbbells in their hands as they do their lunges. This is good,but I have never felt comfortably balanced while attempting this. If you do, don't be afraid to carry heavier and heavier dumbbells. I prefer longer distance lunge walking without any weight. Simple start lunge walking a few meters and you will soon see how taxing it is. Pick out a point at some moderate distance and set out to reach it. As the days go by you will be able to extend your distance quite significantly. I once lunge walked one half mile without stopping and that was enough for me.
Now the good part. Lunges are tremendous for building and firming legs. They also do a major firming job on the rear end, because the extension of the leg activates the butt in returning to a straight up position. If you start lunging you will feel this pain in the rear end the next day. Lunges also promote flexibility in the hips,since the stretch of the movement is obvious. The longer the distances you lunge the more you will begin to view it as a cardio event. That is why I think it should be included in your routine, ladies(men too). Your servant, as always.
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