Lunge Form Question

[MattTuck]

I've been instructed to do lunges two different ways. One is to keep the upper body vertical, with a neutral spine. The other way is to lean a bit forward with the upper body, which the trainer said would focus on the glutes, as the glutes are recruited more as the hip angle gets smaller.

Anyone have a thought on this or know a definitive answer?

Also, is the same logic (if it is right) applicable to split squats?

[Peter P.]

I would not lean forward. Regardless of whether you use dumbbells or a barbell, the strain on the lower back invites injury.

I perform both exercises regularly and keep my torso as upright as possible.

Any time you form an angle between your thighs and your torso, you are engaging your glutes. I wouldn't pick nits here; better safe than sorry.

Here's a good site I use to get an idea how to safely and properly perform an exercise. Both lunges and split squats are featured.

http://www.exrx.net/Lists/Directory.html

[MattTuck]

Thanks. That looks like a very good resource. Much appreciated.

[malcolm]

If you are looking for glute/hamstrings try single leg deadlifts or single leg RDL with dumbells. Use light weights and don't go deeper than a mild stretch and you should be good. Might not be a great idea if you have low back issues but it's a good glute/hamstring exercise.

http://www.stack.com/video/49633734001/kettlebell-singleleg-rdl-with-drew-brees/

kb but db will work

[Climb01742]

If you are looking for glute/hamstrings try single leg deadlifts or single leg RDL with dumbells. Use light weights and don't go deeper than a mild stretch and you should be good. Might not be a great idea if you have low back issues but it's a good glute/hamstring exercise.

http://www.stack.com/video/49633734001/kettlebell-singleleg-rdl-with-drew-brees/

kb but db will work

malcolm, thanks for that link. stack has great videos for technique.

[rugbysecondrow]

If you are looking for glute/hamstrings try single leg deadlifts or single leg RDL with dumbells. Use light weights and don't go deeper than a mild stretch and you should be good. Might not be a great idea if you have low back issues but it's a good glute/hamstring exercise.

http://www.stack.com/video/49633734001/kettlebell-singleleg-rdl-with-drew-brees/

kb but db will work


I like this advice, also incorporate Good Mornings into your routine...simple but really effective.

For me, keeping my core tight for lunges means I am vertical...it just feels wrong any other way. For lunges, manage your front foot placement to ensure proper knee alignment.

Check out the Becoming a Supple Leopard, it is a great book which focuses on proper movement.

Cheers

[Climb01742]

If you're trying to target glutes, also consider step ups. As you progress, you can add weights in your hands, dumbbells or kettle bells. The key to really activating glutes in step ups is really drive the knee of the free, or opposite, leg upward...because to fire this knee upward, you're actually firing the opposite glute as you bring that hip forward.

[MattTuck]

If you're trying to target glutes, also consider step ups. As you progress, you can add weights in your hands, dumbbells or kettle bells. The key to really activating glutes in step ups is really drive the knee of the free, or opposite, leg upward...because to fire this knee upward, you're actually firing the opposite glute as you bring that hip forward.

That is a good insight.

I've got a lot of glute focused exercises, the lunge question really came about because I was getting different opinions on how to do it. This exercise, and the split squat, have the added benefit of stretching the opposite hip flexor, which is a nice little added benefit.