drtbear1967
Musclechemistry Board Certified Member
Got a couple extra minutes on leg day? Add these to your workout plan and try not to throw up. This is a nasty way to finish off a leg workout. Just grab a dumbbell or safety-squat bar, set a timer for two minutes, and go!
.
Duck lunges are often performed with your knees coming out as you step forward. This gives more of a waddle-look to your lunge. But with this "in line" variation, we can emphasize full range of motion and give your quads a deep loaded stretch. Take a short lunging step. Stay low. Don’t stand up fully until you absolutely have to, or you're turning around to come back.
.
Try setting a timer for two minutes and see how many you can do. Over a few weeks, attempt to increase the amount you can complete in two minutes. When you hit two minutes without stopping, add a little weight. One or two sets will be more than enough.
.
Why These Work:
.
• The constant tension: There's a respectable amount of mechanical tension provided in these lunges, given the intense stretch of your quads under load. However, more so these create a lot of metabolic stress. That's why they're best reserved for the back-end of a workout.
.
• It's a traveling sissy squat: Take a look at what the back leg is doing. You might recognize the position as being close to a sissy squat, albeit with your torso a little more vertical. Because of this, your back leg is being subjected to some eccentric overload through a big range of motion. Your middle quads (rectus femoris) will be on fire.
.
• They'll condition you: Nail your key exercises first: some kind of squat, hack squat, leg press, etc. Then finish with just a couple of sets of these. It might feel like cardio, especially if going above five reps isn't your forte. But those two-minute sets will help build a level of conditioning that'll increase your work capacity for any workout.
.
Duck lunges are often performed with your knees coming out as you step forward. This gives more of a waddle-look to your lunge. But with this "in line" variation, we can emphasize full range of motion and give your quads a deep loaded stretch. Take a short lunging step. Stay low. Don’t stand up fully until you absolutely have to, or you're turning around to come back.
.
Try setting a timer for two minutes and see how many you can do. Over a few weeks, attempt to increase the amount you can complete in two minutes. When you hit two minutes without stopping, add a little weight. One or two sets will be more than enough.
.
Why These Work:
.
• The constant tension: There's a respectable amount of mechanical tension provided in these lunges, given the intense stretch of your quads under load. However, more so these create a lot of metabolic stress. That's why they're best reserved for the back-end of a workout.
.
• It's a traveling sissy squat: Take a look at what the back leg is doing. You might recognize the position as being close to a sissy squat, albeit with your torso a little more vertical. Because of this, your back leg is being subjected to some eccentric overload through a big range of motion. Your middle quads (rectus femoris) will be on fire.
.
• They'll condition you: Nail your key exercises first: some kind of squat, hack squat, leg press, etc. Then finish with just a couple of sets of these. It might feel like cardio, especially if going above five reps isn't your forte. But those two-minute sets will help build a level of conditioning that'll increase your work capacity for any workout.
