"Lunge Exercise - How to Whip Your Wheels Like a Leather-Clad Dominatrix"

Wanna whip your wheels?

The lunge exercise demands to thrash your thighs like a leather-clad dominatrix.

How to Whip Your Wheels

You want to build your body which means you must train your legs. So which exercise should you choose?

Hands up if you picked the squat. Wrong! Now bend over, you bad boy, because research shows there is a more effective way to whip your wheels.

Photo courtesy of Alan Schoolar

Lunge Exercise Research

The research was published by the University of Arkansas and Eastern Kentucky University, and the purpose of the study was to examine the muscle activation at three different squat depths versus the body weight lunges exercise.

Here is what happened:

  • Eight female collegiate athletes volunteered for the study, with each participant performing 5 squats at each depth and the body weight lunge.
  • Surface EMG data and video were used to record and analyze the motion.
  • Each subject then performed five weighted squats of 70% of their body weight to 90°, 60°, and 30° respectively, followed by five body weight lunges.

And the result?

The lunges exercise activated most of the lower body muscles greater than the squat.

How to Thrash Your Thigh Muscles

So how comprehensive was this victory? The study demonstrated that there is no greater muscle activation when performing the squat when compared to that of the body weight lunge. Instead, the research would show that lunges produce more activation in the majority of those muscles evaluated, coming top in 85% of the tests completed.

What does this mean to you?

It means there are viable and effective alternatives available, if you are unable to squat.

It also means, you don't have to be locked into the mindset that the traditional barbell squat is the best and only way to thrash your thigh muscles or whip your wheels.

Now here's Devo...


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