Lunges Over Leg Extensions

[Ox 51]

KYLE: LUNGES OVER EXTENSIONS

Ms. Olympia dishes about lunges
November 10, 2009
FLEXONLINE.COM

Iris Kyle won her fifth Ms. Olympia on September 25. The 35-year-old Kyle has also been Ms. International five times. Her legs are particularly stupendous, and she spoke with us about the importance of lunges and served up her typical quad routine.

KYLE ON LUNGES

“Lunges are key for bringing in thigh separation. I think they’re much better than leg extensions for really bringing out the details. I end my leg routine with lunges, and then for the final weeks before a contest I’ll often end every workout with lunges, doing four sets of 20-25 reps.”

<TABLE style="COLOR: #000000" cellSpacing=0 cellPadding=5 width="50%"><TBODY><TR><TD style="BACKGROUND: #b10b1c; FONT-WEIGHT: bold" colSpan=4 align=middle>KYLE’S QUADRICEPS ROUTINE


</TD></TR><TR style="BACKGROUND: #000000; COLOR: #ffffff; FONT-WEIGHT: bold"><TD style="BORDER-RIGHT: #ffffff 1px solid">EXERCISE </TD><TD style="BORDER-RIGHT: #ffffff 1px solid" align=middle>SETS </TD><TD align=middle>REPS </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Squats </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>12-15 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Leg presses </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>12-15 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Front squats </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>12-15 </TD></TR><TR><TD style="BORDER-RIGHT: #000000 1px solid">Lunges </TD><TD style="BORDER-RIGHT: #000000 1px solid" align=middle>4 </TD><TD align=middle>12-15 </TD></TR></TBODY></TABLE>

 

[big in vegas]

I'd agree that they are better for separation that extensions as she states, if you are able to do them and do them correctly with strict form

 

[Ox 51]

I finally tried lunges this weekend and my legs hurt like bloody hell.

 

[LeatherHead]

Lunges always kick my ass. I love them.

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[Ox 51]

Exactly, I loved the dead feeling in my legs the last two days.

 

[big in vegas]

I told you they'd rock your world. They will make your glutes sore as well, the whole fucking leg gets hit by them