Quote:
Originally Posted by frogguruami
Last time I was doing lunges I had a very sharp pain in my quads about mid thigh, on the rear leg.
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This comment concerned me. Are you extremely tight in your quads and hip flexors? When you stretch your quads/hip flexors, are both legs the same or is one leg much tighter than the other? Those issues will make lunging unpleasant and need to be addressed while you're learning proper lunge technique.
Lunges are tough for a lot of clients. There's a clear progression for learning lunges. If forward lunges are a real challenge, then begin with these progressions and get each one right before you move on. The progressions are:
split squats (aka static lunge)
reverse lunge
forward lunge
other lunge variations like diagonal lunges, BSS, lunging off boxes, etc.
Short stroking your lunge might make it possible for you to get them done, but I'd rather see you go through each progression until you get it right. Where the program calls for a lunge, choose your best progression using just bodyweight. Make improvements by choosing the next progression, still bodyweight, until you get to the lunge prescribed by the program. Then you can start adding additional loads.
It might help to listen to this
YouTube presentation by Craig Ballantyne on lunge progressions.