substitution for lunges

[the People's Champ]

my gym has recently remodeled and now there isn't a place in there to perform any lunges(w/ barbells). is there a substitution exercise that I can do? I was thinking like having the barbell on my shoulders and stepping on a raised platform, like a stepper, until my knee is at a 90 degree angle, and then step down and alternate. what do you guys think? I loves my lunges..

 

[tripleV]

yeah i used to to step ups on a big wooden box with bbell or dbells just step up with one leg, rise up and touch the other foot only. Then switch legs. Its a great workout. But if you have room for that, you may be able to do standing lunges on the box also instead of walking lunges?

 

[FatRat]

If you have a Smith Machine you could try reverse lunges, which are almost a one legged squat, where the leg not in use is pushed out behind you.

 

[tripleV]

oh yeah, smith machine. that's excellent

 

[Y_lifter]

Smith Machine lunges rock IMO...
That probably the only thing I use it for...

 

[flex4life]

if your gym has a built-in spotting platform for bench or military press, it is possible to sub this for a box (usually 10"- 15" high)- or lunge onto a deadlift platform

 

[FatRat]

Y_Lifter - me too, generally I hate it, but it has its uses for Lunges and Shrugs.

 

[Y_lifter]

Shrugs.. Damn I forgot..
That makes 2 things I use that multi hundred dollar machine for...

 

[gymtime]

I've done the one-legged lunges that FatRat mentioned, they are killers! And yeah, you can do a ton of lunge-type stuff on the smith.

 

[the People's Champ]

right on! I appreciate the your feedback. I totally forgot about the reverse lunges on the smith. did them a couple of times when I was able to do lunges at my gym, but dropped them because I didn't get to like them too much. looks like I will do those then. thanks a bunch

 

[MonStar1023]

Yeah bro Smith Machine lunges work great in my opinion. Also you can go out into the parking lot with a set of dumbbells if your gym owner/manager allows it. Ive seen a number of guys at my gym perform lunges in the parking lot with dumbbells and it looks hard as fucking hell.

Bodyweight lunges in the parking lot to finish off you legs after squats/leg presses etc. will really torch your quads all the way. GREAT exercise for definition in my opinion. Good luck!!!

 

[Freak Show]

I hate to shit in everyone's Wheaties here, but I can't stand Smith lunges! One of the most awkward things I've tried. But hey, different strokes. I would try the step ups or even try something a little different like a one-legged-leg press.

 

[MonStar1023]

I personally dont care for Smith Machine lunges but I agree that most people can benefit from them..

 

[poohbear]

I was thinking like having the barbell on my shoulders and stepping on a raised platform, like a stepper, until my knee is at a 90 degree angle, and then step down and alternate.

It sucks that you don't have much room for your exercise.

Your alternate exercise is great, but you have to be very careful and controlled when stepping down. If you go down very slowly, you won't even need much weight on your shoulders. You can also instensify the movement by going down almost all the way and back up without touching the floor.... then alternate

 

[endpoint]

gotta go with step ups. go with a higher and higher step each time.

They make more sence......as it is more of a functional exercise copying a situation that a body has to handle.......steping up stairs.


SMITH MACHINE bite arse.

Your stabalizers get cut out. freeweights only.
down with the smith machine.