Those side lunges...

[pfive]

Hi Everyone!

I need your help, of course! I seem to be having problems feeling the muscles work when doing those side lunges in S&H Legs and Shoulders. What am I doing wrong? I can feel the inner thigh muscles working after a few reps to each side but I don't feel anything in the outer thigh area until the very end.

I'm using a 15 lb. dumbbell. I've tried doing this with 2-12 lb. dumbbells, same problem. What should I be doing - I make sure that I'm not leaning forward, I try to press into the floor the heel of the lunging leg - but I am not feeling this! Doing this exercise is almost like taking a rest for me! So I know something is not right here! I've done this tape 3 times already and each time I've tried something different, meaning the first time one 15 lb. db, second time 2-12's, last time one 15 lb but moving the dumbbell over towards the working leg to add more resistance. I have a set of 20 lb. db but not sure I can handle this weight while doing the exercise but I plan to try my next leg workout. Like I said, I don't feel the muscle working until the last couple of reps, so outside of rewinding and repeating the set, what do I do?!

Any tips and advice will be much appreciated! I am trying to make the most of my workout.

Thanks for your help!
Angie

 

[lorax]

Hey Angie!

I'm exactly the same way with those lunges. I sometimes use 20 lbs but it didn't make much difference. I know my form is good so since it's a pre-exhaust for the plies with that whopper 40lb dumbbell I just use that time to suck up energy for the plies.

Lorrie

 

[jgoycoolea]

I do not feel confident that I do these all that well either. In fact, for a good while I was doing a different pre-fatigue movement instead. But in my last S&H leg workout I did try them again.

For whatever it is worth, I concentrated on doing the move in this fashion: Once I got the working leg off to the side and I was doing the working part of the movement, I thought about *squatting up and down*, not so much lunging side to side. There is still some sideways movement to it because of the positioning, but I tried not to focus on that. Instead I thought up and down. It felt like more work. Like I engaged the muscle more.

I'd be happy to hear others' thoughts on this move. I want to keep doing it for needed variety.

Jeanne

 

[DebbieH]

Me too Jeanne!

[font size="1" color="#FF0000"]LAST EDITED ON Sep-05-02 AT 10:43AM (Est)[/font][p]I try to invison myself sitting BACK as if I was going to sit in a chair.(while at the same time lunging to the side) That has helped with my form in this move. I also concentrate very hard on pushing off thru the heel to feel the outer thigh more. HTH!
Came back to say that I use a 25# dumbbell for the move.

Your-Friend-In-Fitness, DebbieH http://www.plaudersmilies.de/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!

 

[pfive]

RE: Me too Jeanne!

Lori, Jeanne, Debbie!

Thanks for the tips! Jeanne I will try to envision the move your way next workout! I'll shift my focus on the squat not the lunge.


Debbie - I think this time when I do the side lunges I'll stay with 15's, may try 20's. I know I'm not ready to use 25's! You go girl! I'll shoot for that goal in January.

Lori - I really felt like I was taking a break. And there Cathe was, saying how it was getting to her. I kept thinking - what's getting to you, I'm not feeling a thing! We'll see about that tomorrow night! Oooh! I just love plie squats! Although this last time my legs weren't trembling until half way through the 3rd set. Prior to this I was trembling during the 2nd set! So I'll up my weights for that - either two 15's or the two 20's on my shoulders!

Now I can't wait to get going!

Thanks for all the advice and support.

Angie

 

[AKirkland]

RE: Me too Jeanne!

I have knee problems, so I've tried a bit of a different approach on these. I keep my feet on the floor in a very wide stance and lunge side to side, making sure my weight is fully transferred to the working (squatting) leg. It's kinda like doing static lunges, only to the side instead of to the front. Feels like it's working well and saves impact on my knees.

Angela

 

[Stargazer]

RE: Me too Jeanne!

Whoa Angela,
Great idea! I have trouble with precise foot placement when I step out, which interferes with my ability to sit in to the squat.
I've got s&h shoulders and legs scheduled for Sunday and I'm going to give this a try.

thanks!
-joy

 

[AKirkland]

RE: Me too Jeanne!

Hi Joy,

Yes, I've found it really helps me concentrate on the squatting motion, really focusing on that outer thigh, keeping my body weight centered over the working leg, and my knees are thanking me.

Good luck!

Angela

 

[pfive]

RE: Me too Jeanne!

Hi Angela!

I just tried your tip at my desk and think that this will work for me. I may try this first to really get the muscles working, hit rewind, then follow Jeanne's suggestion. I am determined to make these work for me! And besides I think a second set would be nice! Maybe I should say challenging!

Thanks much!!!

Angie