Terre Pruitt's Blog

In the realm of health, wellness, fitness, and the like, or whatever inspires me.

  • I teach yoga, Nia, and stretch online!

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Posts Tagged ‘quads’

Long Lunges

Posted by terrepruitt on June 4, 2011

We do lunges in Nia all the time. We call them the “bow stance”.  Different Nia routines have different “lunges”.  Sometimes we do them fast, sometimes slow. Sometimes the music allows us to do a deep lunge, sometimes it might just be a shallow or a high one. Lunges are great for the quadriceps and glutes. In my original design of my Ten Minute Workout I wanted the concentration to be in the glutes, so I decided to do a long lunge. A long lunge gets the backside more.

Holding weights down at your sides adds to the work your leg and butt muscles have to do. Standing up from the long step requires much more effort. As a reminder only step as far as will allow you to stand back up. Also be certain that in addition to being able to stand back up you are stable, so your legs are wide enough that you cannot be easily pushed over.

As you step out also remember that it is a controlled step. The foot that is stepping out should land softly and not in a stomp. These do not need to be done fast.  When including this exercise in the ten minute workout I was thinking of a long controlled step.  The movement is solid and fluid.

The foot that remains stationary ends up with the heel raised (completely vertical if you can get there), weight on the ball of the foot and toes.  Since this is a long lunge, the stationary leg could end up with the knee almost on the ground or on the ground.

The idea is to step one leg out then back, then the other leg steps out then back. Alternate legs, each step out is “one”. There are other ways to do lunges, modifications that can be made, but for now, this is the explanation of the exercise chosen to be included in this ten minute workout. Eventually I will post some information on different ways to do the lunges.

What questions do you have about the long lunges?

Posted in Ten Minute Workout (Posts) | Tagged: , , , , , , , , , , , , , , , , | Leave a Comment »

Quadriceps

Posted by terrepruitt on February 20, 2010

I subbed a Nia class in another part of San Jose today and so I had a different group of participants, and the routine we did today has a lot of bows in it.  Watching the class do the bow stance made me think of how a bow is somewhat of a lunge. Reminded me how we really do work a lot of muscles in our Nia workouts with all of the different exercises we do.  The bow stance is one of Nia’s 52 Moves.

Did you know you Quadriceps are made up for four muscles?  Maybe, but since we always say, “quads” we might be thinking of them as one muscle.  Of course, when we stop to think about it we understand that “quad” means four so it makes sense that quadriceps is four muscles.

Basically they work together.  It is not as if you can work just one.  Our quads extend the leg and flex the thigh.   They move our thigh towards our chest and kick our foot out (as an example).  Quads would be included in a “Push” workout.    Lunges and squats target the quadriceps.

I am pretty sure you knew that the quadriceps were four muscles, but I thought I would just remind you.

Posted in Muscles | Tagged: , , , , , , , , , , , , , , , , , | 2 Comments »