What you’re targeting:
- Gluteal musculature
- Quadriceps
- Knee extensor mechanism resilience (patellofemoral joint, patellar tendon/ligament, and quadriceps retinaculum)
- Level of demand (scale of 1-5):
- Quad Dominant: 3.5
- Glute Dominant: 3.0
- Level of demand (scale of 1-5):
- Knee extensor mechanism resilience (patellofemoral joint, patellar tendon/ligament, and quadriceps retinaculum)
- Gluteal musculature
- Hamstrings
- Lumbopelvic core musculature
- Forearms
What you need:
- A set of weights: can be kettle bells, dumbbells or a set of household objects like two one-gallon water jugs
How to perform:
- Position:
- Stand in a staggered stance position with one foot forwards and your other foot behind your torso.
- Your feet should be about one shin length forward and backward from your center of mass
- Hold a weight in both hands
- Stand in a staggered stance position with one foot forwards and your other foot behind your torso.
- Movement:
- Quad dominant:
- Keeping your torso upright, lower your back knee down to the ground
- Push through both legs and return to standing tall
- Glute dominant:
- Allow your torso to hinge forwards and reach both weights towards your front foot while you bend your knees.
- Push through both legs and return to standing tall
- Quad dominant:
- Tips:
- Imagine that you have a laser pointer on the front of your knee of your front lower extremity. Keep the laser pointed straight ahead.
What you should feel:
- Muscle work in the front of both thighs (quadriceps), and buttocks (gluteals and proximal hamstrings).
- You may also feel pulling throughout the trail leg’s quadriceps and pressure in both kneecaps
- Pressure and discomfort in the kneecap (knee extensor mechanism and patellofemoral joint) can be fine and normal if less than minimally uncomfortable. If this is irritable, consult with your physical therapist
How many repetitions and how much weight?
- See general guidelines
- *Be sure that form and posture are not compromised in order to lift more weight with lunges. This is an exercise where compensations are common especially with the addition of weight.
- Common compensations include the lead knee falling inward, the torso shifting side to side, and the pelvis shifting out to the side.