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Hi Raphael,
What exercise would you recommend as a substitution for lunges? I have had foot surgeries in the past and find it difficult to put that much weight on the balls of my feet. It seems that lunges are the only exercise that bothers me. I am doing squats and gluteal lifts but would like to add another alternative.
Also, of the leg exercises, which are good for the thighs? I like to vary the exercises and as I have seen an overall reduction in inches, my heaviest area is my thighs and specifically saddle bags. Thanks — Jacki
Hi Jacki,
I really enjoy receiving emails from people who search for ways to modify movements based on physical limitations. It tells me that you aren’t willing to let anything stop you. Good job!
If your goal is to reduce the thighs and if you have “saddle bags,” then body fat reduction through your eDiets nutrition plan, strength training (as you’re currently performing) and cardio need to all be part of the solution.
Strength training will tighten and firm muscles and make you stronger, but maintaining a slight calorie deficit and burning additional calories via cardio will put the finishing touch on achieving the legs you desire.
That being said, let’s explore your options for lower body exercises. Lunges tend to work the quadriceps (front of the thighs), hamstrings (back of the thighs) to some degree and also the glutes.
So in your case I’m making a recommendation that takes all of these areas into account. I assume you don’t work out at a gym because you most likely would have chosen machine leg extensions and leg curls as substitutions. However, I have an even better answer than that.
Squats don’t bother you because the pressure is placed primarily on the heels as you lower and rise up, where as with lunges you’ll always activate the ball of the foot. In your case, I recommend making use of a variety of foot positions related to the squat. Squats are pound for pound the greatest thigh exercise on the planet and you’ll find that a variety of foot/leg positions will yield great results. I’m also providing an exercise for the hamstrings (back of the legs).
Assuming you’re performing the standard squat, I would like you to build the following exercises into your arsenal. They don’t need to all be performed the same workout. You can cycle them workout to workout based on what you’d like to do that day.
Dumbbell Close Stance Squat:
A closer foot/leg stance will place more emphasis on the quadriceps (front of thighs and the outer area of the thigh). Much like your standard squat, the pressure will be on the heels and not the ball of the foot.
Start
• Stand tall with your feet a bit closer than shoulder width apart (about 2-3”) with a slight bend in the knees. Hold a dumbbell in each hand and rest one on each shoulder.
Movement
• Lower your body by bending from your hips and knees, stopping when your thighs are parallel to the floor. Contracting the quadriceps muscles, slowly return to the starting position stopping just short of your knees being fully extended
Key Points
• Exhale while returning to the starting position. Inhale as you lower down. Do not let your knees ride over your toes (you should be able to see your feet at all times). It helps to find a marker on the wall to keep your eye on as you lift and lower. Otherwise, your head may tend to fall forward and your body will follow.Think about sitting back in a chair as you are lowering down. Push off with your heels as you return to the starting position. Practice this exercise without weights until you master the movement. It may take some practice to get used to the closer foot position.
Dumbbell Plie Squat:
This is one of the most effective movements for the inner thigh area, but must be performed with precise form. It’s very good for you because it won’t place pressure on the ball of the foot.
Click here to watch a video of the plie squat
Start:
• Stand up straight with feet spread wide and toes pointed outward.
• Grasp the top part of a dumbbell with both hands and extend your arms so the dumbbell is between your legs.
• Maintain a neutral spine and a slight bend in the knees throughout the exercise.
Movement:
• Lower your body by bending from your hips and knees stopping when your thighs are parallel with the floor.
• Contracting the inner thigh muscles, slowly return to the starting position.
Key Points:
• Exhale while returning to the starting position and inhale while lowering your body.
• Don’t let your knees ride over your toes.
• Push off with your heels as you return to the starting position.
• You may want to try this exercise without weights until you master the movement. It’s a very effective exercise for the inner thigh area.
Dumbbell Semi Stiff Leg Deadlift:
Now we turn our attention to the hamstrings (back of the legs) and also the glutes to some degree. This final exercise now gives you a well rounded selection of exercises that work all areas of the thigh.
Start
• Stand tall with your feet shoulder width apart with a slight bend in your knees. Relax your shoulders and hold a dumbbell in each hand.
Movement
• Bend forward at the hips and lower your torso until you feel a mild stretch of the hamstrings. As you are leaning forward, lead with the dumbbells. Contracting your hamstrings and glutes, slowly return to the starting position stopping just short of standing up completely straight.
Key Points
• Inhale while lowering down. Exhale while returning to the starting position. Do not perform this exercise if you have any lower back pain or injuries. You may want to try this without weights the first few times in order to master the technique.
This should take care of things quite well for you, Jacki. Please write back and let me know how it goes — and best of luck!
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