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02-18-2020, 03:34 PM #1
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Add these to the end of your leg day.... better have a puke bucket.
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!
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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.
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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.
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Why These Work:
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• 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.
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• 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.
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• 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.
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02-22-2020, 12:52 PM #2
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After squats and extensions I hop off the extension machine and do 50 free hand squats....super pump...sometimes I will do 25 sissy squats....again super pump...
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02-24-2020, 05:48 PM #3
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Wasn't sure exactly how to do these, but I found a video: Duck Lunges
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02-24-2020, 06:38 PM #4
I have two favorite finishers to quad day ( not sure if you consider them favorites unless you love pain). Drop sets on the leg press or drop sets on a leg extension machine followed immediately with light full squats................They both make your legs burn like they are on fire.
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02-24-2020, 07:02 PM #5
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Although at least if you do the duck lunges, when your legs finally fail, you can just fall over on the ground, lol!
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03-05-2020, 11:39 AM #6
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03-24-2020, 03:23 PM #7
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09-04-2020, 10:38 AM #8
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