Lunges Build Great Quads

[NaturalMsO]

That's right. The title of this thread is not a typo: Lunges DO build great quads. True, they also work the glute/ham area as well, but every time I do lunges (specifically dumbbell lunges), I really feel it the next day deep in my quads. It's a different soreness than I get from doing squats or leg extensions. People think I'm crazy when I say this, but I truly believe that lunges are part of the reason I was able to build great shape and muscle separation in my legs, overall. (Of course, I'm not by any means saying that lunges are superior to squats; I'm only saying that you might want to consider incorporating lunges into your leg workout before tossing the idea away because of the myth that lunges are only an "isolation" exercise.)

Just wanted to share this with all you "leg freaks" out there.

Natural Ms. Olympia

[GGHT]

Im looking for some "quad only" leg builders and TBH lunges are to much of a wildcard in the hamstring area. Quad involvement depends on the lunge depth does it not, only I found it the hammies/ass more.

[MXdawg]

Im looking for some "quad only" leg builders and TBH lunges are to much of a wildcard in the hamstring area. Quad involvement depends on the lunge depth does it not, only I found it the hammies/ass more.

Agreed...

[MrSinister]

Im looking for some "quad only" leg builders and TBH lunges are to much of a wildcard in the hamstring area. Quad involvement depends on the lunge depth does it not, only I found it the hammies/ass more.

exactly, i wouldnt rate them at all for a good quad building routine...
Definately will do wonders for your arse tho, a great womans exercise at best

[UnderArmour22]

exactly, i wouldnt rate them at all for a good quad building routine...
Definately will do wonders for your arse tho, a great womans exercise at best

Always does wonders for my arse .

[NaturalMsO]

Because everyone does lunges slightly differently, everyone will feel it slightly differently, and in different areas. To whomever said that they were looking for "quad only" exercises, here’s your answer: Stick to squats and leg extensions. Of course, I’m sure you know that if you only build up your quads and not your hamstrings, you will never get anywhere in the sport of bodybuilding.

Good luck,
NaturalMsO

[UnderArmour22]

IMO it's harder to do lunges with db's than to do them on let's say squat rack.

[GGHT]

Because everyone does lunges slightly differently, everyone will feel it slightly differently, and in different areas. To whomever said that they were looking for "quad only" exercises, here’s your answer: Stick to squats and leg extensions. Of course, I’m sure you know that if you only build up your quads and not your hamstrings, you will never get anywhere in the sport of bodybuilding.

Good luck,
NaturalMsO

Thx bro but Im actually doing a quad day and a hammie day in a week i'd never have just done a quad day lol, for such a large muscle group theres a surpisingly small amount of exercises to hit the quads directly.

[DaIceman]

Always does wonders for my arse .

You call it doing wonders to not be able to sit on the crapper for 3 days??? LOL

Amazing Glut exercise

[UnderArmour22]

You call it doing wonders to not be able to sit on the crapper for 3 days??? LOL

Amazing Glut exercise

ROTFL!! I can vouch for that too bro! : )

[zackmurphy]

Im looking for some "quad only" leg builders and TBH lunges are to much of a wildcard in the hamstring area. Quad involvement depends on the lunge depth does it not, only I found it the hammies/ass more.

Quad focus on lunges depends mostly on the step length. Short step = more quads. Longer step = more hams/glutes.

Quad movements = front squats, leg presses with feet low and close, quats with feet at shoulder width, and of course, leg extensions.

[NaturalMsO]

Oh, hey, I hear ya! Gotta tricep dip from your quads up off the damn toilet! I've considered installing handicap rails for the day after leg day.

Natural Ms. Olympia

[imageek]

or you can ask someone to help you up
what if your triceps are fried too??

[NaturalMsO]

Well, if your triceps are fried, too ... then I guess you've got yourself a problem. They really should consider making those red-buttoned, emergency devices that you wear around your neck, strictly for bodybuilders and not just elderly people.

Natural Ms. Olympia

[NaturalMsO]

(What I meant to say was: "...for bodybuilders as well and not just for elderly people.")

NaturalMsO

[peregrine]

Im looking for some "quad only" leg builders and TBH lunges are to much of a wildcard in the hamstring area. Quad involvement depends on the lunge depth does it not, only I found it the hammies/ass more.

sissy squats

[NaturalMsO]

Sissy squats are good but they can only be taken so far in the muscle development department. Why? Because you're basically squatting your body weight and not doing progressive resistance.

Natural Ms. Olympia

[LadyLore420]

I'm inclined to agree with NaturalMsO, not only on the point of building excellent quads with squats, but also towards building a comprehensive leg program to target everything. Ronnie Coleman is very famous for his lunge routine. Lunges not only hit the lateral and medial heads of the quads, but more importantly, the supporting leg is forced to use the femoris and intermedialis heads more so in it's hip flexion support role than in knee extension alone. This is the deep muscle soreness OP is talking about.

I personally love them because it allows for reps past failure, in that when you start to fail, you can slightly modify your form or stride, and keep pushing past muscle failue. For walking lunges, a set of 100-200 reps, with weight, is not unreasonable. Lunges should play as much a role in total leg development, and quad development, as much as squats or deadlifts, or more even, because the ratio of leg muscle effort vs. back/abdominal effort is far more biased towards legs than it is with squats, and especially more so than deadlifts.

Keep doing whatever though, anything at your best effort is better than half assing the best exercise split.

[Kcabo]

In other news: Man lands on the moon

Epic Bump

[-Lucifer]

I'm inclined to agree with NaturalMsO, not only on the point of building excellent quads with squats, but also towards building a comprehensive leg program to target everything. Ronnie Coleman is very famous for his lunge routine. Lunges not only hit the lateral and medial heads of the quads, but more importantly, the supporting leg is forced to use the femoris and intermedialis heads more so in it's hip flexion support role than in knee extension alone. This is the deep muscle soreness OP is talking about.

I personally love them because it allows for reps past failure, in that when you start to fail, you can slightly modify your form or stride, and keep pushing past muscle failue. For walking lunges, a set of 100-200 reps, with weight, is not unreasonable. Lunges should play as much a role in total leg development, and quad development, as much as squats or deadlifts, or more even, because the ratio of leg muscle effort vs. back/abdominal effort is far more biased towards legs than it is with squats, and especially more so than deadlifts.

Keep doing whatever though, anything at your best effort is better than half assing the best exercise split.

The lateral heads of my quads are already well developed. How do I only work the medial heads?

Plz respond.

[doughnut91]

Civilisations have risen and fallen since this thread began

[LadyLore420]

The lateral heads of my quads are already well developed. How do I only work the medial heads?

Plz respond.

Rip out all heads of quad muscle except medial heads. Store in freezer. Work out. Go to hospital with quads for repairs. Or grill.

??? GAINS.

[-Lucifer]

Rip out all heads of quad muscle except medial heads. Store in freezer. Work out. Go to hospital with quads for repairs. Or grill.

??? GAINS.

K, will try. That method will get them toned, right?

[LadyLore420]

K, will try. That method will get them toned, right?

If you mean, "tone," in the anatomical sense of a mild to moderate ongoing state of skeletal muscle contraction(tonus), then maybe. They're already in a state of tonus but you would likely experience a greater percentage of fibers in constant contraction with regular exercise.

Plz post vid of medial head isolation experiment.

[-Lucifer]

If you mean, "tone," in the anatomical sense of a mild to moderate ongoing state of skeletal muscle contraction(tonus), then maybe. They're already in a state of tonus but you would likely experience a greater percentage of fibers in constant contraction with regular exercise.

Plz post vid of medial head isolation experiment.

Thox!

Post spoon pic, please.

[LadyLore420]

Thox!

Post spoon pic, please.

Spoon?

Edit: Oh. Spoon.

[Igsterau]

I have to agree that for me lunges are more a quad exercise. If I want to work hamstrings I do glute ham raises

http://youtu.be/Lklcei9AO1w

[Kenacillin]

Old thread, but I bet Natural Ms O. got some Killer Quads! Have incorporated heavy dumbell lunges as my second workout on leg day. 45lb db's up to 60lb db's x 14 reps (steps) for 4 sets total. My knees never go past my toes (to show my foot placement, lunge spacing);

End result after 4 weeks: Larger vastus medialis belly, and more protrusion and definition in rectus femoris. And people following the lunge trend, realizing it builds good legs, and also realizing that even 25's can be very difficult.