Lunges - more quads, less glutes?

[Pseudonym]

I haven't done lunges for aeons, so I think they might be on the menu tonight. They always seem to hit my glutes more than my quads though... Any tips on ways to change the focus to where it's needed?

[mike27]

maybe take bigger steps? slowly... lower urself down on a 3-4sec count

maybe try standing lunges in the squat cage with the oly bar and heaps of weight

i love my lunges

[Gym rat]

I also love my lunges and the same for any type of lunges like walking lunges,db lunges etc plus I get a nice burn in my arse when doing lunges

[drizzt]

What kind of lunges are you doing, Pseu? Walking (i.e moving forward constantly) or static (lunging out, then pushing back up to the start)?

I do the latter with a barbell, and it seems to hit my quads quite well. The only time I'll feel it in the glutes/groin is when I drop down more than I push forward (if that makes sense), or if I change the angle of my legs - which I do occasionally (step more to one side, etc). I let my front leg take most/all of the weight when I lunge out, and the front leg pushes me back to the start.

[Monarchking]

wider, longer strides will hit you in the arse more, i find static lunges better for a quad.

[Pseudonym]

What kind of lunges are you doing, Pseu? Walking (i.e moving forward constantly) or static (lunging out, then pushing back up to the start)

I think it'll be static. The gym's lack of space and available machines is the reason I'm resorting to lunges in the first place!

Thanks guys, I'll make sure to put the weight on the front foot. This is one time I don't want the burn in my arse, eh Gymrat? :wink:

[mike27]

how about elevated heel DB squats?

[AgentOrange]

What kind of lunges are you doing, Pseu? Walking (i.e moving forward constantly) or static (lunging out, then pushing back up to the start)

I think it'll be static. The gym's lack of space and available machines is the reason I'm resorting to lunges in the first place!

Thanks guys, I'll make sure to put the weight on the front foot. This is one time I don't want the burn in my arse, eh Gymrat? :wink:

are you still using harbour? have they opened the second floor yet?

[Bobsta]

Actually the smaller your steps the more you take the glutes out of the equation. Bigger steps more glutes...

[Pseudonym]

are you still using harbour? have they opened the second floor yet?

Yes, and no. It keeps getting pushed back - the latest update now puts it at Feb 2011. Very frustrating, particularly as the summer rush is increasing crowd numbers by the day. :?