Are Your Lunges Missing These 3 Crucial Elements?
Somebody's Gotta Say It
This may seem obvious but somebody's gotta say it, so I will: If you can't dance naked in front of a big mirror and love what you see then your workouts are a waste of time. The only results that count are the ones in the mirror.
Only a tiny fraction
Most standard gym exercises are repetitive, linear, one-dimensional, core-stabilized, mid-range isolation moves which waste a massive amount of time and energy. The reason is that only a tiny fraction of your effort is targeted at actual results - sculpting the body you want to see in the mirror.
Doing the math
Think about it - if you do 15 reps and you only feel the burn on the last 3, then you're wasting 80% of your reps. If you rest for a minute between sets then you're wasting a whopping 90% of your workout time. It took me a long time to figure this out because like most people I was caught up in gym-fitness dogma. But the day I figured it out was the day I started actually changing the shape of my body and seeing the results I wanted to see in the mirror.
What's missing in standard lunges?
- Balancing on the back toe limits psoas lengthening so you're not sculpting a long, lean, side view.
- Positioning your front knee over your heel limits the depth of the eccentric contraction and the intensity of the isometric gluteal contraction which is so crucial for definition of the butt-cheek and infra-gluteal fold.
- Keeping your spine straight further limits psoas lengthening and side-sculpting.
Why not make every lunge count?
Why not focus every lunge and every second of your workout time on sculpting the body you want to see in the mirror? 3 simple modifications to your lunge position will make all the difference. Here's how:
A simple foot-flip
A simple flip of the foot completely changes the biomechanical setup. Now in order to balance you need to press the top of your foot firmly into the ground, powerfully engaging your rear quadriceps.
Also, the pull of gravity on the heavy thigh bone lengthens your psoas, so your are maintaining and sculpting a long, lean side view throughout the entire move.
Squeezing the earth using opposing muscle groups
Adding a deeper flex of the front knee, beyond the heel towards the toe, lengthens the gluteal muscle in eccentric contraction and allows for the isometric backwards pull of the front foot to powerfully engage the glutes in isometric contraction, also using the rear quadriceps as a powerful opposing muscle force. The feeling of engaging these powerful muscle groups is like squeezing the earth between your front heel and back foot.
Making the whole move count
Add a deep backbend by extending your arms and reaching your hands back. This move will lengthen your psoas and require you to intensify the front gluteal and rear quadricep isometric contraction to maintain your balance.
Maintaining the foot position and upper body backbend throughout the entire lunge will make the whole move count, sculpting both your side view and gluteal definition as you go through the concentric and eccentric contractions of the lunge.
Looking Great Naked isn't Magic ... It's Science
If you can't dance naked in front of a mirror then your workouts are a waste of time. Stop wasting time and energy and start seeing results - learn how to make every move and every second of every workout count.