1-1-4 Lunge

Eccentric overload for growth — slow, controlled tempo builds strength, muscle, and movement quality through extended time under tension

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⚡ Quick Reference

Aspect	Details
Pattern	Lunge (Tempo Variation)
Primary Muscles	Quads, Glutes
Secondary Muscles	Hamstrings, Calves
Equipment	Bodyweight, dumbbells, barbell, or kettlebell
Difficulty	⭐⭐ Intermediate
Priority	🟡 Supplementary

Movement Summary

Tempo: 1-1-4 (1 second down, 1 second pause, 4 seconds up)

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🎯 Setup

Starting Position

1. Stance: Step into split stance, feet hip-width apart
2. Front foot: Entire foot planted, weight through mid-foot and heel
3. Back foot: On ball of foot, heel elevated
4. Distance: Long enough so front knee stays over ankle at bottom
5. Torso: Upright, chest up, shoulders back
6. Arms/load: Chosen position (bodyweight, dumbbells at sides, goblet, or barbell)

Load Options

Position	Load	When to Use
Bodyweight	Hands on hips	Learning tempo, high reps
Dumbbells	At sides, neutral grip	Moderate loading
Goblet	Single dumbbell/kettlebell at chest	Upper back engagement
Barbell	Back rack position	Maximum loading

Setup Cue

"Set your stance, prepare for controlled descent — this is about quality, not speed"

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🔄 Execution

The Movement

🔝 Starting Position

What's happening: Standing tall in split stance, ready to descend

1. Split stance established, front foot flat
2. Back foot on ball, heel up
3. Torso upright, core engaged
4. Weight in chosen loading position
5. Mental focus on tempo: 1-1-4

Feel: Stable, balanced, ready for controlled movement

⬇️ Lowering (1 Second)

What's happening: Controlled descent over exactly 1 second

1. Bend both knees simultaneously
2. Lower body straight down (not forward)
3. Front knee tracks over toes
4. Back knee descends toward floor
5. Count "one thousand one" in your head
6. Maintain upright torso throughout

Tempo: EXACTLY 1 second — controlled but not super slow

Feel: Weight loading into front leg, muscles engaging

Common error here: Going too slow or too fast — 1 second is quicker than you think

⏸️ Pause (1 Second)

What's happening: Brief isometric hold at bottom position

1. Both knees at approximately 90° angles
2. Front knee over ankle (not past toes)
3. Back knee hovering 1-2 inches off ground
4. Hold for exactly 1 second
5. Keep tension — don't relax
6. Breathe steadily

Duration: 1 second — "one thousand one"

Feel: Tension building in quads and glutes

Common error here: Resting or losing tension during pause

⬆️ Rising (4 Seconds)

What's happening: SLOW, controlled return to standing over 4 seconds

1. Drive through front heel
2. Extend both knees simultaneously
3. Count "one thousand one, one thousand two, one thousand three, one thousand four"
4. Keep torso upright throughout
5. Constant, steady pace — no speeding up
6. Return to full standing position

Tempo: EXACTLY 4 seconds — this is the key stimulus

Feel: Intense quad and glute burn, especially in final 2 seconds

Common error here: Speeding up as you fatigue — maintain the 4-second count

🔄 Reset or Next Rep

What's happening: Brief reset before next repetition

1. Stand fully upright
2. Brief moment to reset (1-2 seconds)
3. Breathe, prepare for next rep
4. Repeat for prescribed reps
5. Switch legs when set is complete

Feel: Brief recovery before next challenging rep

Key Cues

Primary Cues

• "1-1-4: down, pause, slow up" — rhythm reminder
• "Count it out loud" — helps maintain tempo
• "Fight to stay slow" — resist speeding up
• "Front knee over ankle" — alignment check
• "4 seconds feels like forever" — that's the point

Tempo Breakdown

Phase	Duration	Focus
Eccentric (down)	1 second	Controlled descent
Pause (bottom)	1 second	Maintain tension
Concentric (up)	4 seconds	SLOW rise, eccentric overload
Reset	1-2 seconds	Brief recovery

Total time per rep: ~6-7 seconds

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Quadriceps (front leg)	Knee extension during slow concentric — massive time under tension	█████████░ 90%
Glutes (front leg)	Hip extension, controls descent and powers ascent	████████░░ 80%

Secondary Muscles

Muscle	Action	Activation
Hamstrings	Hip extension support, eccentric control	██████░░░░ 60%
Calves	Ankle stabilization, back foot balance	█████░░░░░ 50%
Core	Maintains upright torso during slow tempo	██████░░░░ 55%

Stabilizers

Muscle	Role
Hip Stabilizers	Prevent hip collapse during extended time under load
Adductors	Maintain leg alignment in split stance

Unique Benefit

The 4-second eccentric creates massive metabolic stress — ideal for hypertrophy. The slow tempo recruits more muscle fibers and builds better movement control than standard-tempo lunges.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Not counting tempo	Going too fast or inconsistent	Defeats the purpose	Count out loud: "one thousand one..."
Speeding up concentric	Rising faster than 4 seconds	Loses eccentric benefit	Fight to stay slow, especially when fatigued
Front knee past toes	Knee drifts forward	Excessive knee stress	Lengthen stance, sit back
Leaning forward	Torso tilts forward	Less glute work, more quad dominance	Chest up, shoulders back
Losing tension in pause	Relaxing at bottom	Reduces stimulus	Stay tight during 1-second hold

Most Common Error

Speeding up the 4-second concentric when fatigued — this is the hardest part to maintain but also the most important. The burn is the benefit. Count it out loud to stay honest.

Self-Check Checklist

• Counting tempo out loud or in head
• 1 second down (not super slow)
• 1 second pause with tension
• FULL 4 seconds up (slowest part)
• Front knee stays over ankle
• Torso upright throughout
• No rushing reps as you fatigue

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🔀 Variations

By Equipment

Bodyweight

Variation	How	When to Use
Hands on Hips	Standard position	Learning tempo, high reps
Arms Extended	Arms forward or overhead	Core challenge

Loaded

Variation	How	When to Use
Dumbbell at Sides	Dumbbells in each hand	Moderate loading
Goblet Hold	Single dumbbell/KB at chest	Upper back engagement
Barbell Back Rack	Barbell on upper back	Maximum loading

By Direction

Variation	How	When to Use
Split Squat 1-1-4	Static position (don't step)	More stable, easier to control
Reverse Lunge 1-1-4	Step back into lunge	Knee-friendlier
Walking Lunge 1-1-4	Step forward each rep	More dynamic, advanced

Tempo Variations

Tempo	Focus	When to Use
1-1-4	Eccentric emphasis	Hypertrophy, control
2-1-4	Slower eccentric	More control needed
1-2-4	Longer isometric	Stability focus
1-1-5	Extended eccentric	Advanced challenge

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps Per Leg	Rest	Load	Tempo
Strength	3-4	4-6	90s	Heavy (75-85%)	1-1-4 strict
Hypertrophy	3-4	6-10	60s	Moderate (65-75%)	1-1-4 strict
Endurance	2-3	10-15	45s	Light (50-60%)	1-1-4 strict

Workout Placement

Program Type	Placement	Rationale
Leg day	After main lifts	Accessory work, metabolic stress
Hypertrophy focus	Primary unilateral	Main single-leg builder
Strength program	Accessory	Eccentric strength development
Home workout	Primary	Main lower body movement

Time Under Tension Calculation

Per rep: ~6-7 seconds (1s down + 1s pause + 4s up + 1s reset)

Per set:

• 6 reps per leg = ~42 seconds per leg
• 10 reps per leg = ~70 seconds per leg

This extended TUT is ideal for hypertrophy.

Progression Scheme

How to Progress

Master the tempo with bodyweight before adding load. When you can complete 3x8 per leg with perfect 1-1-4 tempo, add light dumbbells and build back up.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use
Standard Lunge	Learn movement pattern first
2-0-2 Tempo Lunge	Easier tempo to control
Split Squat	Static version, easier balance

Progressions (Harder)

Exercise	When Ready
Loaded 1-1-4 Lunge	Can do 3x10 bodyweight perfectly
1-1-5 Tempo	Want longer eccentric
1-1-4 Walking Lunge	Want more dynamic challenge

Similar Exercises

Alternative	Difference
Pause Lunge	Longer pause, standard tempo on concentric
Tempo Split Squat	Static position, easier to control
Standard Lunge	Normal tempo, more reps possible

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Knee pain	Extended time under tension	Shorten tempo, use 2-0-2 instead
Balance issues	Longer rep duration	Use split squat version (static)
Hip mobility limitations	Difficulty achieving depth	Reduce range, improve mobility

Stop Immediately If

• Sharp knee pain during slow eccentric
• Inability to maintain tempo (form breakdown)
• Dizziness
• Cramping

Safety Tips

• Start lighter than you think — the tempo makes it much harder
• Master bodyweight tempo before loading
• Don't sacrifice tempo for weight
• Stop set when you can't maintain 4-second concentric
• Use mirror or video to check tempo accuracy

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Hip	Flexion (front), extension (back)	Moderate to full	🟡 Moderate
Knee	Flexion/extension with extended eccentric	Full	🟡 Moderate
Ankle	Dorsiflexion (front), plantarflexion (back)	Moderate	🟢 Low

Joint Benefit

The slow tempo actually reduces joint stress compared to explosive movements while maximizing muscle tension — making this joint-friendly for hypertrophy.

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❓ Common Questions

Why 1-1-4 specifically? What's special about this tempo?

The 4-second concentric (rising phase) creates massive eccentric overload and time under tension — both critical for muscle growth. The 1-second descent and pause keep reps controlled without making the set too long. This ratio maximizes hypertrophy stimulus.

Should I count out loud or in my head?

Out loud is better, especially when learning. It keeps you honest and prevents speeding up when fatigued. "One thousand one, one thousand two..." works well.

This feels way harder than regular lunges. Is that normal?

Absolutely. The extended time under tension (especially the 4-second rise) dramatically increases difficulty. You'll need to use lighter weight or fewer reps than standard lunges. That's expected.

I keep speeding up on the way up. How do I fix this?

Count out loud. Have a training partner watch you. Video yourself. The tendency to speed up when fatigued is universal — awareness is the fix. If you can't maintain tempo, the set is over.

Can I do these every leg day?

Yes, but they're very demanding. 1-2 times per week is usually sufficient for hypertrophy. You can alternate with standard-tempo lunges on other days.

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📚 Sources

Tempo Training & Hypertrophy:

• Schoenfeld, B.J. (2010). Mechanisms of muscle hypertrophy — Tier A
• Wilk, M., et al. (2018). Impact of tempo on muscle activation — Tier B

Programming:

• NSCA Essentials — Tier A
• Strength & Conditioning Journal — Tier B

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For Mo

When to recommend this exercise:

• User wants hypertrophy (muscle growth) focus
• User has time for quality over quantity in training
• User wants to improve movement control and tempo discipline
• User has plateau'd with standard-tempo lunges
• User wants eccentric strength development

Who should NOT do this exercise:

• Acute knee injury → Wait for recovery
• Acute hip injury → Wait for recovery
• Complete beginners → Learn standard lunge first
• Those who struggle with balance → Use split squat version

Key coaching cues to emphasize:

1. "1-1-4: One down, one pause, FOUR up"
2. "Count it out loud — stay honest"
3. "The 4-second rise is the hardest part — that's the point"
4. "If you can't maintain tempo, the set is done"

Common issues to watch for in user feedback:

• "This is way harder than I expected" → Normal, use lighter load
• "I keep speeding up" → Count out loud, video yourself
• "My quads are burning" → That's the goal, good sign
• "How much weight should I use?" → Start with 50-60% of normal lunge weight

Programming guidance:

• For hypertrophy: 3x6-10 per leg, 2x/week, moderate load
• For beginners to tempo: Start with 2x6 bodyweight, perfect the tempo
• For advanced: 3-4x6-8 with heavy load or try 1-1-5 tempo
• Progress when: Can complete all sets with perfect tempo and good form

Unique coaching advantage: This is an excellent exercise for teaching tempo discipline and mind-muscle connection. The forced slow concentric builds mental toughness.

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Last updated: December 2024