Discussion in 'Fitness & Nutrition' started by DatacomGuy, Dec 29, 2006.
Really kicked my ass yesterday. Literally. My glutes and quads are so freaking sore..
I love it.
i should start doing em. whatd you use for weight
DB Step ups and DB lunges are my two favorite leg exercises
BB Lunges ftw.
DB lunges up/down an incline are fun too.
yeah, i never knew an ass could be sore until i did db lunges
i used to do varying lengths in my steps, but i switched to long steps per a suggestion from ceaze.. i feel the glutes are a lot more isolated now that i'm going wide.
Interesting, I thought I was doing my self a favor by doing short steps. Guess Ill do long steps now and see what it is like.
i believe long steps = more glute/hamstring and short would = more quad work
if you're interested in quad work, try db step ups. they're also great for cardio
Would I notice a burn if I just held 10lb dbs and did it?
probably depends on how much leg work you already do, if ur not used to doin em then probably so, go slow with em on both descent and ascent.
if you have never done them before then i would think so.
I use 45's
you should switch to bb ^^
step ups work very well for hamstrings
i like leg curls and sldl for my hams.
And I'm sure they look stellar!
I do them with the bb, but yeah, they can get pretty intense.
easier to hold on my traps rather than hangin to my sides?
because you can go longer with more weight. a lot of guys do well over 135 lbs at my gym.. grip could become a factor if you're trying to do db lunges with 70lb dumbells.
Some more single leg variations:
Partial co-contraction lunge: While not as deadly as Bulgarian Split Squats, these entry-level lunges pose a problem for even the most battle-scarred gym veteran. Beginning in a lunge position – lower your back leg until your knee touches the floor. Place one hand on the vastus medialis of your lead leg – the teardrop muscle just on the inside of your knee. Place your other hand on the glute of the same leg. Now raise your back knee one inch off the floor and you’ll feel the vastus medialis and the glute contract. This is the start position. Slowly raise yourself up by extending both legs all the time feeling for the tension in the two muscles. The second you lose that tension (it likely won’t be long) pause and then slowly return to the start position (one inch off the floor). Again you only work in a range where the muscles are contracting – do not perform this exercise through any range where the glutes and vastus medialis are not firing. Repeat for the prescribed number of reps or until total muscular failure – whichever comes first. Repeat with the other side.
Bulgarian Split Squats done either:
One and a quarter style (all the way down, come up ¼, all the way down, up = one rep)
Iso-explosive style: pause at the bottom of each rep for four seconds and then jump.
21's: 7 reps bottom half of the range, 7 reps full range, 7 reps top half with a 2 second pause before you change direction at each range.
Mel Siff Style (go up onto the ball of your front foot - stay there while you do your set).
Loaded isometric holds with the front thigh at parallel for time or ¼ style oscillations for time.
I enjoy the long steps, FWIW.. Enjoying the pain today.