Most bodybuilders are able to construct a set of decent quadriceps (thigh muscles) through the use of a few basic exercises. Squats are a key movement for building up the quad size. Leg extensions help bring out the shape of the 4-headed muscle group. Hack squats help with size and shape. Yet even after years of training, most bodybuilder’s still lack development in one key region – the lower front thigh, or the teardrop part of the muscle. Leg can extensions help to bring blood into this area, but they aren’t useful for building size in that area. If you have found you need more teardrop mass (and most bodybuilders do), give lunges a try.

Lunges are a great overall thigh development exercise which hits the quadriceps like no other exercise can. The front lower quads receive stretch and stimulation from this exercise in a very unique and effective way. Lunges also help target the glutes.

Lunges might look awkward, but don’t let that fool you. Today top professional bodybuilding champions use them because they are quite effective. To perform lunges, begin in the standing position with a barbell on your shoulders, similar to how you would start on a set of squats. You’ll want to start with a moderate weight, perhaps 95 pounds (or just the 45 pound empty Olympia bar) the first time you complete the movement. It is an awkward exercise, and not one you want to try for the first time with 225 on your shoulder. Stand upright with your feet together with the barbell on your shoulder. Take one step forward, as far as you can go. Your trailing knee should be nearly touching the floor. Then, return to your starting position, using the training leg as leverage as you lift the weight back up. That’s it!

You can alternate legs used on every other repetition, or complete ten reps with your lift leg, then ten reps with your right leg. At the completion of the set, you’ll likely find you’ll be “sucking wind” or struggling for air as you would after a tough set of squats. After all, you are actually performing squats, in a different direction using only one leg at a time, which is quite a challenge for both the legs and lungs. Lunges can also be completed holding a dumbbell in each hand.

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