Are lunges a mass building exercise?
It depends on what muscles you're targetting. It's not really a good mass builder for quads as the movement is so reliant on stabilizers that you become limited with the weight you can use. It can be ok for hams, and probably good for glutes if you do them heavy. They should have good carryover to your squat from everything I've read, especially if you don't work your hip abductors.
I have a love:hate relationship with walking lunges. I hate doing them but I love the way they make me feel.
"I am legally blind and if I can Squat,deadlift and over all get myself to the gym then anyone can get their a$$ in gear and get strong!!" - malleus25
I am a big fan of lunges and believe they really helped me build speed for sprints, but i wouldn't depend on them alone for mass. Squats are the real key there. but to get more out of your lunges, try using a barbell with appropriate weight over your shoulders as you would with a squat.
All I know is that heavy DB walking lunges get my rump more sore than anything I've ever done...
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my gym has an indoor track that goes around it. people love doing walking lunges around it, including myself. its the hardcores u see doing that ****
Walking Lunges are my favorite mass builder and They make you less prone to injury then traditional squats and deadlifts. I give walking lunges a lot of credit for the size of my trunks.
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WHAT has science offered?
try rear foot elevated split squat. great for stability and isolates muscle group more than back squat