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 Post subject: What muscles is the lunge supposed to target?
PostPosted: Tue Oct 02, 2012 2:37 am 
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Finch

Joined: Thu Sep 20, 2012 4:41 am
Posts: 5
I have been reading conflicting information. Are the main muscles worked by reverse lunges the quadriceps or the hamstrings and glues?

Thank you!

Yosevu


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 Post subject: Re: What muscles is the lunge supposed to target?
PostPosted: Tue Oct 02, 2012 5:29 pm 
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Manatee
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I know regular lunges usually make my hamstrings sore.

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 Post subject: Re: What muscles is the lunge supposed to target?
PostPosted: Tue Oct 02, 2012 7:58 pm 
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Gorilla

Joined: Tue May 10, 2011 10:07 pm
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Location: West Florida, USA
Glutes, hip flexors, and quadriceps.


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 Post subject: Re: What muscles is the lunge supposed to target?
PostPosted: Thu Oct 04, 2012 5:38 pm 
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Finch

Joined: Fri Oct 21, 2011 2:48 pm
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MattSxvx wrote:
Glutes, hip flexors, and quadriceps.


Hip flexors? Well obviously most or all leg exercises are going to work your hip flexors to some degree, but these are tiny muscles that are not meant to be very strong and strengthening them can have counter productive effect as far as my understanding reaches (they get jammed in there quite easily)


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 Post subject: Re: What muscles is the lunge supposed to target?
PostPosted: Fri Oct 26, 2012 2:22 pm 
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Rabbit

Joined: Mon May 07, 2012 7:23 pm
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adam v wrote:
strengthening them can have counter productive effect as far as my understanding reaches (they get jammed in there quite easily)

Please explain?

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 Post subject: Re: What muscles is the lunge supposed to target?
PostPosted: Fri Oct 26, 2012 3:17 pm 
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Gorilla

Joined: Mon Oct 06, 2008 11:58 am
Posts: 813
Quads, glutes, and calves (soleus).

http://www.exrx.net/WeightExercises/Qua ... Lunge.html

You might feel it in your hip flexors as well, but the work should really be done by your legs and glutes. If anything, hip flexors will matter for flexibility and depth of the lunge.

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 Post subject: Re: What muscles is the lunge supposed to target?
PostPosted: Sun Oct 28, 2012 3:29 pm 
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Finch

Joined: Fri Oct 21, 2011 2:48 pm
Posts: 6
carrot topless wrote:
adam v wrote:
strengthening them can have counter productive effect as far as my understanding reaches (they get jammed in there quite easily)

Please explain?


strengthening actually isn't the problem, it's enlarging them, the two usually go together though.
the reason it's bad is, that the hip flexors if overgrown will get "jammed" and it will torque your hips (aka pelvic tilt).
that was explained to me by a personal trainer (with the help of an anatomy book which really shows exactly how and where it happens)


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 Post subject: Re: What muscles is the lunge supposed to target?
PostPosted: Sun Oct 28, 2012 4:17 pm 
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Rabbit

Joined: Mon May 07, 2012 7:23 pm
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Pelvic tilt is a very small repercussion for something highly, highly unlikely to ever happen.

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 Post subject: Re: What muscles is the lunge supposed to target?
PostPosted: Sun Oct 28, 2012 4:55 pm 
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Gorilla

Joined: Mon Oct 06, 2008 11:58 am
Posts: 813
Also, pelvic tilt doesn't occur simply when the hip flexors get large. Otherwise, anyone with a lot of core and lower-body strength would have issues. It occurs when there's an imbalance in the hip/leg muscles (or genetic abnormalities, but that's out-of-scope). If the flexors and extensors are kept fairly balanced, pelvic tilt shouldn't be an issue. Lunges certainly aren't going to cause any problems.

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 Post subject: Re: What muscles is the lunge supposed to target?
PostPosted: Tue Oct 30, 2012 5:12 pm 
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Finch

Joined: Fri Oct 21, 2011 2:48 pm
Posts: 6
carrot topless wrote:
Pelvic tilt is a very small repercussion for something highly, highly unlikely to ever happen.

perhaps i should have been clearer but in my first post i was implying that the hip flexors are not one of the muscles that really gets "trained" when doing lunges, or at least they shouldn't (it is my understanding that they are under much stress if you lunge while leaning forward with your upper body, and that this specific form mistake will cause them to shorten, and to get bigger).

blabbate wrote:
Also, pelvic tilt doesn't occur simply when the hip flexors get large. Otherwise, anyone with a lot of core and lower-body strength would have issues. It occurs when there's an imbalance in the hip/leg muscles (or genetic abnormalities, but that's out-of-scope). If the flexors and extensors are kept fairly balanced, pelvic tilt shouldn't be an issue. Lunges certainly aren't going to cause any problems.

obviously, when the muscles are balanced you should have no stance issues.
however, the hip flexors as far as i know, can get "jammed" if they are shortened and get large enough.
also, i haven't said a thing against lunges, they are a great exercise.


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