How can I get more out of lunges?

Question

I have been doing lunges for awhile and in the beginning my legs really ached after and I was sore but now it doesn't hurt at all. Obviously this means I have built up some muscle so my legs can work harder. Now my question is how do I keep building muscle? If I stay with just regular lunges will I keep building muscle or should I use weights or just do more or something? Thanks.

Answer 1

Carry a weight with you and hold it in front of your stomach. When you lunge down, twist your body to whatever side you have your leg in front...if that makes sense. If you go forward with your left leg, then twist your body and the weight to your left, and repeat with opposite leg. Adding the weight will help you build more muscle, and the little twist added in will help strenthen and tone your hips.

Answer 2

My trainer says lunges are excellent for the legs and butt. I do them with 8 lb. weights in each hand with my arms straight down. You should try 5 lbs. first though, until you get used to them. Also try the suggestion of holding one weight in front of you, holding on to it with both hands, and twisting to the side of your forward leg. It was also good advice to keep your thigh level with the floor. Sometimes I do them in one spot.... up, down, up, down.... 15 times then change legs. Sometimes I do them along a hallway, one leg at a time, and then come back the same way.

There are many other exercises for your legs including biking, elliptical trainer, squats and leg presses, but a lot depends if you're going to the gym or not and have access to equipment. Stairs are always a good workout! Try two at a time if you have long enough legs! :o)

Answer 3

You should change the way you do lunges, do lunges up a steep hill or reverse lunges, or side lunges, just make them different. also you can use squats, try this out; fitnesssong:http://www.fitnesssongs.com/product/song-9388639, it will help you with your squat pace for deeper muscle penetration

Answer 4

You want to start carrying weights with you, start with 10 lbs and work your way up. You can also do step ups on a bench, or you can go up and down the stairs at your gym, all will do you really well.

Answer 5

you can add weights, but be careful and add gradually cuz you can damage your knees badly if your not careful. dont go too low with your lunges. your thighs should not go lower than being parallel to the floor or else your stressing the hell out of your knees. instead of lunges, i would suggest using a leg press

Answer 6

try doing squats for awhile. or try walking lunges or do them and hold them in place, do them on a bench or reverse ones where you go backwards. once you have developed your fitness level, it's very very hard to find the initial soreness, it is working though

Answer 7

im a cheerleader and we do these all the time
get in a line and after you go down in the like kick your leg up then take another step
i promise it works great

Answer 8

use dumbells with your lunges. do squats and leg extensions and leg curls and add stairclimbing to the mix.

Answer 9

Try to hold them longer, like Yoga. Hold them for two minutes or more and see what happens.