Are these lunges correct?

hilldiggity
hilldiggity Posts: 166 Member
in Fitness and Exercise
Nevermind my balance issues, when performing a lunge and "focusing on your quad" which quad am I supposed to be focused on? I always feel it in the leg that's back, but I think it's supposed to be the forward quad. If this is the case, then my form needs major help. What say you?

Replies

  • denezy
    denezy Posts: 573 Member
    Focus on your front leg. I find thinking about pushing off of my heel really helps.
  • Mustang_Susie
    Mustang_Susie Posts: 7,045 Member
    You can feel it in both quads.
    Make sure you are not leaning forward, that your front knee is over your front toes and that front quad and back shin are parallel to the floor.
    Also, make sure your back foot is placed back far enough so you can complete a full range of motion and your back heel comes up off the floor so only the ball of your back foot is touching the floor.
  • DaBossLady24
    DaBossLady24 Posts: 556 Member
    http://www.musclemagfitness.com/bodybuilding/exercises/lunges.html

    This site may help a bit above.

    Like others have said, focus on your front leg and make sure that your knee is not going over your toes. You can always find other variations that may work as well. As long as you're trying to drive your back knee downwards and not too far forward, lunges should be targeting both legs.
  • hilldiggity
    hilldiggity Posts: 166 Member
    http://www.musclemagfitness.com/bodybuilding/exercises/lunges.html

    This site may help a bit above.

    Like others have said, focus on your front leg and make sure that your knee is not going over your toes. You can always find other variations that may work as well. As long as you're trying to drive your back knee downwards and not too far forward, lunges should be targeting both legs.

    The image shows only the front leg muscles highlighted.

    I tend to feel it in my back quad and rarely in my front so I will definitely take all of your advice on form. Thank you!
  • iceey
    iceey Posts: 354 Member
    I think my lunge form is bad too. I try to focus on my front heel and make sure my knee doesn't go over my toe, but I find my back ankle and calf burning/hurting. Is that normal?
  • queenbea77
    queenbea77 Posts: 404 Member
    And your feet hip width apart so you can maintain your balance
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    I step backward. It keeps all the weight on my front leg and I only use my back to stabilize.
  • hilldiggity
    hilldiggity Posts: 166 Member
    It's really frustrating. I don't want to start hating lunges and not doing them because I know they are valuable. Kinda like finding the sweet spot for weight loss!
  • Resa52
    Resa52 Posts: 182 Member
    I have the same issue, hill, and am feeling most of the burn in my leg that is back.
  • CoderGal
    CoderGal Posts: 6,800 Member
    leg to far under your body? Stick your front leg oot more.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    It's the glutes and hamstrings of the front leg, quad and hip flexors of the back leg that are holding you up in the lunge position.

    It depends what sort of lunge you are doing

    I can't figure out why it matters, unless you're trying to only train one leg.
  • hilldiggity
    hilldiggity Posts: 166 Member
    It's the glutes and hamstrings of the front leg, quad and hip flexors of the back leg that are holding you up in the lunge position.

    It depends what sort of lunge you are doing

    I can't figure out why it matters, unless you're trying to only train one leg.


    It matters because if I'm supposed to feel it on my quad (singular) I want to know if it should be the front or the back, that I'm using proper form so I don't injure myself. I'm just doing a static lunge. And of course I am training both legs. :tongue:
  • hilldiggity
    hilldiggity Posts: 166 Member
    I have the same issue, hill, and am feeling most of the burn in my leg that is back.

    Well, let's try some of these suggestions and see if we can find something that helps us! :smile:
  • Mustang_Susie
    Mustang_Susie Posts: 7,045 Member
    It's the glutes and hamstrings of the front leg, quad and hip flexors of the back leg that are holding you up in the lunge position.

    It depends what sort of lunge you are doing

    I can't figure out why it matters, unless you're trying to only train one leg.


    It matters because if I'm supposed to feel it on my quad (singular) I want to know if it should be the front or the back, that I'm using proper form so I don't injure myself. I'm just doing a static lunge. And of course I am training both legs. :tongue:

    I feel it in both legs. If you use the proper form I described above, you shouldn't injure yourself.
  • jayche
    jayche Posts: 1,128 Member
    I always focus on the glutes/hamstrings instead of quads during lunges, your quads are going to be working whether you focus on working them or not.
  • IronSmasher
    IronSmasher Posts: 3,908 Member
    It's the glutes and hamstrings of the front leg, quad and hip flexors of the back leg that are holding you up in the lunge position.

    It depends what sort of lunge you are doing

    I can't figure out why it matters, unless you're trying to only train one leg.


    It matters because if I'm supposed to feel it on my quad (singular) I want to know if it should be the front or the back, that I'm using proper form so I don't injure myself. I'm just doing a static lunge. And of course I am training both legs. :tongue:

    Since they are a compound move, and don't remotely isolate any muscle, you're going to 'feel it' it whatever muscle of whatever leg is most tired or sore. It's completely irrelevant to form.
  • queenbea77
    queenbea77 Posts: 404 Member
    Yes Ironsmasher - you do work each leg. Duh, I should have realized that too! In Body Pump we do so many with our left leg in front then so many with our right leg in front plus "baby squats" (half way down, much harder) & sorry to burst the bubble but no matter how many you do - they don't get easier. Just grit you teeth & work through the pain - lol
  • Resa52
    Resa52 Posts: 182 Member
    I noticed in the pictures provided that the lunges look quite different than Jillians do. Jillian says that the back leg should be straight out and not bent and it looks like the only balance should be on the toes. The pictures show the back leg bent and the area from knee to ankle parallel to the ground. Is that possibly what's causing the difference in where we're feeling the burn?
  • CoachDreesTraining
    CoachDreesTraining Posts: 223 Member
    I noticed in the pictures provided that the lunges look quite different than Jillians do. Jillian says that the back leg should be straight out and not bent and it looks like the only balance should be on the toes. The pictures show the back leg bent and the area from knee to ankle parallel to the ground. Is that possibly what's causing the difference in where we're feeling the burn?

    In general, whatever Jillian says, do the opposite.

    A standard lunge you'll want your front knee directly over your front foot, and your back knee directly under your hip. Weight should be distributed almost 50/50, maybe 60/40 front to back.
  • Mustang_Susie
    Mustang_Susie Posts: 7,045 Member
    I noticed in the pictures provided that the lunges look quite different than Jillians do. Jillian says that the back leg should be straight out and not bent and it looks like the only balance should be on the toes. The pictures show the back leg bent and the area from knee to ankle parallel to the ground. Is that possibly what's causing the difference in where we're feeling the burn?

    I do mine with the back leg bent and I feel it in both legs.
  • hilldiggity
    hilldiggity Posts: 166 Member

    In general, whatever Jillian says, do the opposite.

    LOL

Categories