the most effective lunges?

[thirty11]

Hi all! I was a Firm follower for 2 years and in their "advanced" tapes, you always did a stepping lunge and the moving leg stepped onto the 8 inch step for extended range of motion. On their most recent tapes, you step onto an incline and the higher you step, the better, they say. (of course, these were done with dumbells n your hands or on your shoulders)

I'm wondering if this is actually a more effective lunge than stepping straight ahead on the floor. (or doing the static lunges) They seem easier to me to use the 8 in. step and even easier on the incline. My heart tells me easier isn't better.

Any thoughts?

Thanks!
anna

 

[clareMc]

You know, it may not be a case of one is better than the other or even more effective. Rather, each is effective in its own way, but each targets slightly different muscles.

For instance, with moving lunges that Cathe does onto and off the step in MIS and in CTX Power Circuit and as the pre-exhausting move for several weight training workouts, this requires a certain degree of propulsion off the front foot to bring it back into alignment with the rear foot so you can stand up again. This propulsion targets the gluteals and it is those muscles which are firing to get you standing straight again. Obviously the quads are involved too, but the glutes are heavily targeted.

Then, doing this moving squats on a steep incline versus onto the 8 inch step: I would have thought that you would actually have to work harder the lower the step that your front foot lunges onto is. The deeper your front foot and leg go, the greater proplusion required to get you standing straight again. Does this not make sense?

Then, as regards stationary lunges, these will target more the quad of the rear leg and the hamstrings of the front leg thaan the glutes.

So, all lunges are good, and a variety of styles of lunges, with varying weight loads would therefore seem to produce superior results in your body.

Clare

 

[thirty11]

Clare,

Thanks so much for taking the time to answer my question. Having just purchased (and not yet used) MIS and CTX that you mentioned, I have only done the static lunges with Cathe (not counting warm-up segments). They seem much more of a strain on my muscles (in a good way) that the lunges onto the 8" step and ESPECIALLY onto the incline that I was doing in Firm territory. If I'm not mistaken, the Firm instructors tell you to use the 8" step for lunges if you're advanced and the 6" if you're a beginner, but, like you, I thought lower was harder and on the ground, hardest of all!

I'm sure you're right, that each type targets muscles in a different way. Nothing wrong with that!

Thanks again for such a detailed response.

Anna