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Lower-Body Resistance Training: Increasing Functional Performance with Lunges
... One of the key issues for an athlete in transferring general strength to the sprint step is ensuring that the neuromuscular system can control the augmented strength specific to the maximal running task [23]. Indeed, this is why unilateral strength exercises such as lunges [24,25] have been recommended for speed training. The direction of force application could also influence whether a strength exercise can potentiate maximal running, and in particular the acceleration phase (i.e. the 0-20 m interval) of sprinting. ...
... Yetter and Moir [16] stated that an exercise such as a back squat may not provide a movement-specific stimulation to the muscles required for sprint acceleration due to the different mechanical demands of acceleration versus maximal velocity sprinting. As sprint acceleration places a greater emphasis on horizontal force as opposed to vertical force [26], a strength exercise that features a horizontal component such as a walking lunge (WL) [25,27] may be better suited to providing a PAP effect. However, no research has investigated if the WL is an appropriate exercise to potentiate sprinting. ...
... The WL was performed with dumbbells according to established procedures [25,27]. The 5RM referred to the loading for each leg, thus 10 repetitions in total were performed for the test. ...
Background
Bilateral strength exercises may not provide a movement-specific stimulus to achieve post-activation potentiation (PAP) for sprinting. The walking lunge (WL) could provide this, due to its unilateral action similar to the running gait.
Objective
To determine whether the WL potentiated 20-m sprint performance.
Method
Nine strength-trained individuals (six men, three women) completed a five-repetition maximum (5RM) WL in one session, and two PAP sessions (control condition [CC] of 4 minutes rest and 5RM WL). Subjects were assessed in baseline 20-m (0-5, 0-10, 0-20 m intervals) sprints, and sprints ~15 s, 2, 4, 8, 12, and 16 min post-PAP intervention. Repeated measures ANOVA calculated significant changes in sprint times. The best potentiated time for each interval was compared to the baseline to individualize subject recovery times. Effect sizes ( d ) were derived for magnitude-based inference comparisons between the baseline and all sprints. Sprint potentiation and strength measured by the WL were also correlated ( p < 0.05).
Results
There were no significant interactions between the PAP conditions and any time point ( p = 0.346-0.898). Magnitude based-inference showed a trivial 0.72% decrease in 0-5 m time 4 min after the 5RM WL. There was a moderate potentiation effect following the 5RM WL for the 0-5 m interval best time ( d = 0.34). The correlation data did not suggest that greater strength in the WL aided sprint potentiation.
Conclusion
The 5RM WL did not significantly potentiate sprint speed. The WL requires stability and control which could limit the applied load and resulting potentiation.
... No study has yet compared the acute physiological responses of walking and walking lunges, with or without BFR. This gap is notable despite the apparent similarities between the two activities: both involve repetitive forward movement, engage the same lower body muscles, use alternating limbs between steps and sequentially involve the hips, knees, and ankles (Keogh, 1999). However, there is some evidence of differences. ...
... jogging with an RPE of 10-13, high-intensity aerobic training with an RPE of ≥ 14, or resistance training with an RPE of ≥ 15) (Cipryan et al., 2017;Dias et al., 2014;Lässing et al., 2023;Unhjem, 2024;Wingfield et al., 2015), the RPE for BFR walking lunges (~13) suggests walking lunges may be perceived as higher intensity and the perception of the exercise is greater than expected based on the cardiovascular and metabolic demands. This higher RPE might be attributed to greater muscle tension from the larger changes in joint angles during lunges (Keogh, 1999), potentially promoting greater strength gains while maintaining the light-moderate cardiovascular and metabolic demands similar to BFR walking. This distinction is important for practitioners when designing exercise programs, as BFR walking lunges may offer additional strength benefits without exceeding the intended cardiovascular and metabolic load. ...
... Thus, the BSS performed with a relatively heavy load will stress an individual's strength capacity more than their balance[24]. In addition to this, because of the unilateral focus, the BSS has been recommended for speed training[25,26], so it should have application for sprint acceleration. The actions required in the BSS (flexion of the hips, knees, and ankle during the descent, and extension in the ascent) would appear to more closely match the actions required in the sprint step[1,[27][28][29][30], and much more so than isokinetic strength measures. ...
... Future research could compare whether unilateral isokinetic strength tests are comparable to an isotonic exercise such as the BSS. However, the BSS was chosen because of its use in training[23,25,26], and since it can be easily measured with a linear position transducer. This provides practical application for the results of this study. ...
Between-leg strength differences can negatively influence sprint acceleration. The challenge is to find a method to measure this within a unilateral exercise. This study analyzed a five repetition-maximum (5RM) Bulgarian split-squat (BSS) to identify between-leg differences for the dominant and non-dominant legs in peak and mean power, force, and velocity as measured by a linear position transducer. Between-leg differences in these variables were correlated with 20-m (0–5, 0–10, 0–20 m intervals) sprint velocity. Eight men were assessed in the 5RM BSS and 20-m sprint. T-tests calculated between-leg differences in power, force, and velocity. Spearman’s correlations calculated relationships between the between-leg differences in the mechanical variables with velocity over each interval. When comparing the dominant and non-dominant legs, there were significant (p = 0.002–0.056) differences in 11 of 12 variables. However, percentage differences were low (~0.3–12%). There was one large, non-significant correlation (best repetition mean force between-leg difference and 0–5 m velocity; ρ = −0.810) out of 36 relationships. The BSS can provide a profile of between-leg differences in power, force, and velocity. There were limited relationships between the BSS between-leg differences and 20-m sprint velocities. Smaller between-leg differences in BSS power, force, and velocity could ensure minimal impact on acceleration.
... Over a series of interviews to a clinician that often treats ACL patients, three types of exercises were defined as difficult for patients to perform. These exercises are Lunges, Reaction training, and acceleration drills, as these play an important role in strengthening knee and hip extensor muscles [11]. We will introduce gamified versions of these exercises as mini-games inside the application. ...
Long-term adherence to a Home Exercise Programme (HEP) is a
difficult task for many athletes after an Anterior Cruciate Ligament
Reconstruction (ACLR), making it difficult to go back to play sports.
There are some common barriers that contribute to the tendency
of patients not continuing with their HEP, like fear of re-injury,
boredom, and lack of expectations. In my PhD research, I am using
a user-centered approach to determine design guidelines for an
immersive VR application for physical therapy, focused on ACL
injuries. After identifying the needs of the users, cozy gaming
characteristics have been chosen in order to design this application.
Initial literature review and feedback has shown that a relaxing and
task-oriented game could increase engagement on the prescribed
exercises.
... Lunge is an important part of a lower-limb muscle strength training and rehabilitation programs. This task is typically performed to enhance the lower limb muscles'-ability to generate higher force, especially in the quadriceps, and to minimize the risk of joint injury (Keogh, 1999), and develop functional postural balance (Ebben et al., 2009). Lunge requires more balance than the more commonly used deep squat thus it can be used more safely to strengthen the biarticular quadriceps and hamstrings muscles, which are necessary for appropriate rehabilitation of gait and daily living activities (Wilson et al., 2008;Dregney et al., 2023). ...
Background: During competition and training, exercises involving the lungs may occur throughout the sport, and fatigue is a major injury risk factor in sport, before and after fatigue studies of changes in the lungs are relatively sparse. This study is to investigate into how fatigue affects the lower limb’s biomechanics during a forward lunge.
Methods: 15 healthy young men participate in this study before and after to exposed to a fatigue protocol then we tested the forward lunge to obtain kinematic, kinetic changing during the task, and to estimate the corresponding muscles’ strength changes in the hip, knee, and ankle joints. The measurement data before and after the fatigue protocol were compared with paired samples t-test.
Results: In the sagittal and horizontal planes of the hip and knee joints, in both, the peak angles and joint range of motion (ROM) increased, whereas the moments in the sagittal plane of the knee joint smaller. The ankle joint’s maximum angle smaller after fatigue. Peak vertical ground reaction force (vGRF) and peak contact both significantly smaller after completing the fatigue protocol and the quadriceps mean and maximum muscular strength significantly increased.
Conclusion: After completing a fatigue protocol during lunge the hip, knee, and ankle joints become less stable in both sagittal and horizontal planes, hip and knee range of motion becomes greater. The quadriceps muscles are more susceptible to fatigue and reduced muscle force. Trainers should focus more on the thigh muscle groups.
... Most movements in sports involve an athlete to split apart their feet so that one foot is in front of the other [3]. Several benefits evolved when performing exercises with one limb such as the ability to reduce bilateral deficit [4], detection of muscular imbalances [5][6] and the greater proprioceptive demand while performing the split position [7]. ...
As a way to enhance performance in sports, apart from in-field or in court training, athletes are recommended to adopt resistance training into their training routine. As an exercise that needs the performer to split their legs, lunge is suggested to be included as an exercise in a training session. Various researches had been conducted on lunge and several findings showed different methods or protocols of lunge affect the kinematics, kinetics muscle activation and fascicle behaviour response during the exercise. Although not much study conducted on the chronic adaptations, the existing studies suggested that performers should well plan the training protocols as this will cause different training adaptations.
... The stationary and walking lunge, depending on the space available in the training facility, are both suitable options for a resistance training program that targets speed development. The walking lunge also incorporates a horizontal force component (39,43), potentially making it more applicable to linear speed development. The calf raise can be modified to a unilateral exercise (56), using the Smith machine or dumbbells, or even performed walking with dumbbells. ...
THIS ARTICLE DETAILS A 6-WEEK RESISTANCE TRAINING PROGRAM THAT CAN BE USED TO IMPROVE SPRINT ACCELERATION IN AMATEUR ATHLETES. THIS PROGRAM CAN CONCURRENTLY ENHANCE BASE LOWER-BODY STRENGTH AND 10-M SPEED AND INCORPORATES THE BACK SQUAT, STEPUP, CABLE HIP FLEXION, AND SMITH MACHINE CALF RAISE. LOADS CAN BE INCREASED FROM APPROXIMATELY 75-90% OF ONE REPETITION-MAXIMUM OVER THE COURSE OF THE PROGRAM. THE EXERCISES ARE DESCRIBED WITH SUPPORTING SCIENTIFIC EVIDENCE FOR THEIR USE. ADDITIONALLY, SUGGESTIONS ARE PROVIDED AS TO HOW THE PROGRAM COULD BE MODIFIED AND PROGRESSED WITH DIFFERENT EXERCISES TO FURTHER ENHANCE THE FORCE-VELOCITY PROFILE.
... If coaches find that an athlete does not respond to a bilateral exercise as a CA, whether this is for a short acceleration sprint or a maximal velocity effort, they could potentially adopt something more sprint-specific (e.g., unilateral exercises such as a Bulgarian split-squat, stationary lunge, or walking lunge). Indeed, an exercise such as the walking lunge places a greater emphasis on horizontal force production (31,33), which could benefit sprinting given the importance of horizontal force for increasing running speed (5,48,49). At this stage, there is currently no research that has investigated unilateral strength exercises to potentiate linear speed, so this is an avenue for future research. ...
This article investigates the current literature regarding post-activation potentiation (PAP) effects on linear and change-of-direction (COD) speed. The mechanisms behind PAP will be briefly described, as well as those factors that must be taken into consideration by the coach when they wish to implement a program that could invoke PAP. Linear and COD speed will be defined such that the coach knows what parameter they are training. Lastly, a review and meta-analysis of available literature regarding PAP and linear and COD speed will be conducted and discussed. Practical applications and conclusions from the analysis will be provided for the coach.
... The inability of an athlete to maintain kinetic control and balance during dynamic functional activities are contraindications for progression towards sport specific training (Geraci et al 2007). Periodized resistance training has been used in adults in rehabilitation of chronic non specific low back pain (Keogh, 1999). ...
Low back is a problem on the rise in adolescents which can be specific or non specific type. The risk increases in adolescents with their participation in sports activities that place a high amount of stresses on the lumbar spine. This not only leads to increased absenteeism from school but also increases the risk to have low back pain in adulthood, hence it is important to do proper evaluation and rehabilitate these adolescents at the beginning. An accurate and comprehensive history goes far in establishing the differential diagnosis. The red flags have to be cleared and proper physical and functional evaluation has to be done. Rehabilitation has to be comprehensive with the aim to facilitate the return of the athlete back to sports. The purpose of this review is to outline the assessment and management methods available for adolescent athletes with low back pain.
... Some lunges are initiated with the feet in the same anterior position, followed by a step forward (forward lunge) 1 or a step backward (backward lunge). 6 Split squats are performed by anteriorly displacing one foot and maintaining a constant step length during repetitions. 2 However, it appears prudent to perform split squats 7 since forward lunges (with step lengths of 1.01 m and 0.84 m) have been shown to result in a significantly different peak ankle flexion angles but no significant differences in the peak flexion angles of the knee and hip. ...
The aim of this study was to quantify how step length and the front tibia angle influence joint angles and loading conditions during the split squat exercise. Eleven subjects performed split squats with an additional load of 25% body weight applied using a barbell. Each subject's movements were recorded using a motion capture system, and the ground reaction force was measured under each foot. The joint angles and loading conditions were calculated using a cluster-based kinematic approach and inverse dynamics modelling respectively. Increases in the tibia angle resulted in a smaller range of motion (ROM) of the front knee and a larger ROM of the rear knee and hip. The external flexion moment in the front knee/hip and the external extension moment in the rear hip, decreased as the tibia angle increased. The flexion moment in the rear knee increased as the tibia angle increased. The load distribution between the legs changed < 25% when split squat execution was varied. Our results describing the changes in joint angles and the resulting differences in the moments of the knee and hip will allow coaches and therapists to adapt the split squat exercise to the individual motion and load demands of athletes.
... Many exercises, such as squats, can be modified to incorporate the tandem stance and thereby more specifically impose the demands of slalom water skiing. Several authors (10,39,43) already have recognized the value of performing squats and other conditioning exercises with a split stance to enhance training specificity. Because many athletes perform skills using a staggered, rather than a parallel, stance (e.g., running, jumping, throwing), it makes sense for their training to incorporate this position. ...
summary: This article discusses the unique bio-mechanical and metabolic demands of slalom water skiing, as well as important considerations for sport-specific training and prehabilitation.
(C) 2007 National Strength and Conditioning Association
Background: The forward lunge is a closed-chain weight-bearing multi-joint exercise simulating the activities of daily living, such as walking or stair climbing, which mainly activates hip, knee, and ankle musculature and is also used by athletes and other individuals to train lower-extremity musculature. Objectives: The purpose of this study is to compare lower-extremity muscle recruitment patterns between stride and step length variations in forward lunges. Methods: Twenty participants had a mean (±SD) age, mass, and height of 26 ± 6 y, 79 ± 8 kg, and 176 ± 7 cm, respectively, for males, and 27 ± 4 y, 62 ± 6 kg, and 161 ± 7 cm, respectively, for females. All participants used their 12-repetition maximum weight while performing a short step and long step forward lunge with a stride (striding forward and pushing back to the starting position) and without a stride (lunging up and down with feet stationary). During each lunge variation, surface electromyography (EMG) data were collected from the quadriceps, hamstrings, gastrocnemius, hip adductors, gluteus maximus, and gluteus medius muscles, and then normalized as a percent of each muscle’s maximum voluntary isometric contraction. A repeated measures two-way analysis of variance was employed (p < 0.01), with step length and stride comprising the two factors. Results: The following had no significant interactions: (1) quadriceps, hamstrings, gastrocnemius, hip adductor, and gluteus maximus EMG activities were significantly greater in lunges with a long step compared to lunges with a short step; and (2) gluteus maximus and gluteus medius EMG activities were significantly greater in lunges with a stride compared to lunges without a stride. The following had significant interactions: (1) gluteus medius EMG activities were significantly greater in lunges with a long step with and without a stride compared to lunges with a short step with and without a stride; (2) quadriceps EMG activities were generally significantly greater in lunges with long and short steps with a stride compared to lunges with long and short steps without a stride, in lunges with a long step with a stride compared to lunges with a short step with a stride, and in lunges with a short step without a stride compared to lunges with a long step without a stride; (3) hamstring and hip adductor EMG activities were significantly greater in lunges with a long step with a stride compared to lunges with a long step without a stride, and in lunges with a long step with and without a stride compared to lunges with a short step with and without a stride; and (4) gastrocnemius EMG activities were significantly greater in lunges with a long step with and without a stride compared to lunges with a short step with and without a stride. Conclusions: Lower-extremity muscle activity is generally greater in forward lunges with a long step compared to a short step, and greater in lunges with a stride compared to without a stride. During the externally loaded forward lunge, high to very high muscle activity occurs in the quadriceps, gluteus maximus, and gluteus medius, thus enhancing muscle hypertrophy and strength in these muscles, while moderate muscle activity occurs in the hamstrings, gastrocnemius, and adductor longus.
This work presents the development and results of a prototype to motivate physical exercise in adults through image and video digital processing. The system has a sensor responsible for image and video acquisition (Kinect), a user interface, a dispenser mechanism, and a microprocessor system. By using the Skeletal Tracking of Microsoft Kinect sensor, this prototype identifies the person located in front of the module, recognizes and validates the appropriate execution of predefined physical exercises (squats or lunges), and counts the number of times that the user performs the exercise in a base of time. Once a specific number of exercise repetitions has been properly executed (at least 20 in 120 s), the interface shows the counter result, and the system delivers a water bottle as an incentive. Using this module is intended to promote physical exercise in an unconventionally and strikingly way.
Currently, no evidence exists as to the effectiveness of strongman training programs for performance enhancement. This study compared the effects of seven weeks of strongman resistance training versus traditional resistance training on body composition, strength, power, and speed measures. Thirty experienced resistance-trained rugby players were randomly assigned to one of two groups; strongman (n = 15; mean ± SD: age, 23.4 ± 5.6 years; body mass, 91.2 ± 14.8 kg; height, 180.1 ± 6.8 cm) or traditional (n = 15; mean ± SD: age, 22.5 ± 3.4 years; body mass, 93.7 ± 12.3 kg; height, 181.3 ± 5.9 cm). The strongman and traditional training programs required the participants to train twice a week and contained exercises that were matched for biomechanical similarity with equal loading. Participants were assessed for body composition, strength, power, speed and change of direction (COD) performance. Within-group analyses indicated that all performance measures improved with training (0.2% to 7%) in both the strongman and traditional training groups. No significant between-group differences were observed in functional performance measures after 7-weeks of resistance training. Between group differences indicated small positive effects in muscle mass and acceleration performance and large improvements in 1RM bent over row strength associated with strongman compared to traditional training. Small to moderate positive changes in 1RM squat and deadlift strength, horizontal jump, COD turning ability and sled push performance were associated with traditional compared to strongman training. Practitioners now have the first evidence on the efficacy of a strongman training program and it would seem that short term strongman training programs are as effective as traditional resistance training programs in improving aspects of body composition, muscular function and performance.
Squatting is a widely-used exercise in strengthening and rehabilitation programs. Its application is based on the mechanical similarities it has with sports actions and daily activities. Nevertheless, it is an exercise that has been involved in discussion. This systematic review has aimed to investigate the application of squatting in programs for healthy neuromuscular conditioning. An electronic search was conducted in the principal databases. The search strategy was focused on efficiency and safety criteria of the exercise along with methodological considerations for its application. Seventy-seven articles were found for their inclusion in the present work. It can be concluded that squatting is a functional exercise that is appropriate for use in programs of healthy strengthening of the lower limbs. Due to its technical complexity, some criteria of technical progression must be established in order to reduce inadequate patterns of execution.
The purpose of this study was to (a) characterize the temporal aspects of a popular strongman event, the tire flip; (b) gain some insight into the temporal factors that could distinguish the slowest and fastest flips; and (c) obtain preliminary data on the physiological stress of this exercise. Five resistance-trained subjects with experience in performing the tire flip gave informed consent to participate in this study. Each subject performed 2 sets of 6 tire flips with a 232-kg tire with 3 minutes of rest between sets. Temporal variables were obtained from video cameras positioned 10 m from the tire, perpendicular to the intended direction of the tire flip. Using the "stopwatch" function in Silicon Coach, the duration of each tire flip and that of the first pull, second pull, transition, and push phases were recorded. Physiological stress was estimated via heart rate and finger-prick blood lactate response. Independent T-tests revealed that the 2 faster subjects (0.38 +/- 0.17 s) had significantly (p < 0.001) shorter second pull durations than the 3 slower subjects (1.49 +/- 0.92 s). Paired T-tests revealed that the duration of the second pull for each subject's fastest 3 trials (0.55 +/- 0.35 s) were significantly (p = 0.007) less than their 3 slowest trials (1.69 +/- 1.35 s). Relatively high heart rate (179 +/- 8 bpm) and blood lactate (10.4 +/- 1.3 mmol/L(-1)) values were found at the conclusion of the second set. Overall, the results of this study suggest that the duration of the second pull is a key determinant of tire flip performance and that this exercise provides relatively high degrees of physiological stress.
To investigate the role of fatigue in strength training, strength increases produced by a training protocol in which subjects rested between contractions were compared with those produced when subjects did not rest. Forty-two healthy subjects were randomly allocated to either a no-rest group, a rest group, or a control group. Subjects in the two training groups trained their elbow flexor muscles by lifting a 6RM weight 6-10 times on 3 d each week for 6 wk. Subjects in the no-rest group performed repeated lifts without resting, whereas subjects in the rest group rested for 30 s between lifts. Both training groups performed the same number of lifts at the same relative intensity. The control group did not train. Subjects who trained without rests experienced significantly greater mean increases in dynamic strength (56.3% +/- 6.8% (SD)) than subjects who trained with rests (41.2% +/- 6.6%), and both training groups experienced significantly greater mean increases in dynamic strength than the control group (19.7% +/- 6.6%). It was concluded that greater short-term strength increases are achieved when subjects are required to lift training weights without resting. These findings suggest that processes associated with fatigue contribute to the strength training stimulus.
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