This Week's "Ask Gilad" Blog
I have seen many, many examples of how to do the lunge. I know how to execute it, but I would love to know which muscles to concentrate on. For example, in the forward lunge, do you feel the quadriceps in the right front leg, and in rising, are you to squeeze the buns and hamstrings? Do you feel both "cheeks"? What does the left leg do? The quads seem to work there, too.
Then, how does the back lunge differ from the forward lunge from the side lunge from lunges on one leg from alternating lunges, etc.? I'm confused. The abdominals give me headaches, too. The bicycle? Right elbow to left leg, which side of the abs do you squeeze for best results? See? Someone needs to make a DVD and describe exactly which muscles to use as one weight trains for every single muscle and body part.
With all the lunging exercises you are describing you should feel all the muscles working. The most important thing to remember is that when executing lunges do not let your knee pass your toe line, this applies to lunges in all three directions. In regards to the abs I wouldn't worry about which muscles to contract. If you are doing the correct range of motion the muscles will take care of themselves. The main thing to remember is to always maintain core stability and slightly pull your lower abs in before beginning the move.