Alternative to Lunges?

[womanpraised]

I dont know what it is... i can do squats till the cows come home, but i cannot do lunges...

I have wrong form, and they hurt, and - as embarrassed as I am to say it - I fall over frequently.

Is there something else that I can do (at home) to target the same muscles?

I was thinking that if I did different kinds of squats.. but I have been through all my books and am not seeing anything comprable. They all say... do the lunges!

[BodyRebuilder]

Re: Alternative to Lunges?

Hi WP,

I have trouble with lunges too. I have to do three dry runs with no weight before I can attempt them. If you have a leg extension machine available that will work the same area.

I have also read that doing a Front squat with the bar resting in front of your neck shifts your center of gravity enough to start hitting them as well. I haven't tried this one yet.

If I can dig something else up I'll bring it back here for you.

AJ

[Brook]

Re: Alternative to Lunges?

This may seem really simplistic, but for the longest time when doing lunges, I had to hold on to the back of a chair. Once I developed more strength and balance I was able to let go of the chair. If you haven't tried it, try it and see how it goes!

[cleochatra]

Re: Alternative to Lunges?

What are you specifically trying to tone? Your quadriceps, your fanny, your hamstrings? It's all fun stuff.

Here are a few you can try. I tried to link but it's only for members and their families. Dangit! Anyway, here are some quadricep exercises.

Barbell squats

Position
Standing in a ready position, place the bar just above your shoulder blades on the trapezius muscles. With your legs slightly more than shoulder width, rotate your hips and feet out 20 to 30 degrees. Start with your hips and knees flexed, trunk leaning slightly forward, your spine in a ready position, and the weight over your ankles.

Technique
Bend your knees. Slowly lower your body to a point where the knees form a 90-degree angle, or only as far as you can while maintaining a natural arch in the lower back. Hold, continue to contract your glutes, quads, and hamstrings, and stabilize with your trunk. Contract your glutes and hamstrings. Slowly extend your legs, keeping your weight over your ankles. Extend your legs to the starting position, maintaining proper spinal positioning.

Body Weight Squats

Position
Stand in a ready position. With your legs slightly more than shoulder width, rotate your hips and feet out 20 to 30 degrees. Start with your hips and knees flexed, trunk leaning slightly forward, your spine in a ready position, and your weight over your ankles.

Technique
Bend your knees. Slowly lower your body to a point where the knees form a 90-degree angle, or only as far as you can while maintaining a natural arch in the lower back. Hold, continue to contract your glutes, quads, and hamstrings, and stabilize with your trunk. Contract your glutes and hamstrings. Slowly extend your legs, keeping your weight over your ankles. Extend your legs to the starting position, maintaining proper spinal positioning.

Seated Hip Flex

Position
Sit on a bench or chair in a ready position with a natural arch in your lower back. Place one foot flat on the floor with your leg bent in an approximate 90-degree angle. Straighten your opposite leg, point your toes, and begin with your heel slightly off the floor.

Technique
Contract your hip flexors, and begin pulling your leg up slowly, keeping it straight. Maintain a natural arch in your lower back. Continue to pull your leg up as far as possible without bending your knee or losing spinal positioning. Hold, continue to contract your hip flexors while stabilizing with your abdominals. Slowly lower your leg to its original starting position. Repeat. To add tension resistance and to actively stretch the calf and hamstring muscles, pull your toes back as far as possible.

[womanpraised]

Re: Alternative to Lunges?

Brook... I think it is a muscle thing. I have been able to do them with a Smith Machine, but just barely. Even the chair doesnt work for me.

CLeo... Thanks! I love these. I am trying to work the back thighs and buttocks area specifically.. Like I said, I can squat until cows come home... Lunges kill me. Maybe I am doing them wrong? They never seem to hit what I want, and they hurt so much.

AJ... LOL. Have you ever DONE front barbell squats? Those hit my front thighs so much, I literally couldnt walk for three days afterwards. I was dying, and I was only using 10lb plates. If you havent done it, try it sometime!

Thanks for the input folks!