My Lunges suck!

[newliver]

When doing lunges my back foot turns out. I point it forward again and in 2 or 3 reps it is pointing out again. I think it is muscle memory (comfort) from years of wrestling and being in a position to take a "shot." I am also sure that it has something do with tight hips and hamstrings. What do I need to do to correct this?

[Paradigm]

Maybe you're leaning too far back, putting your weight on your back foot, since that would help you brace for an impact in wrestling? When I do lunges, I'm on the front of my back foot, but the majority of my weight is balanced on my front foot (in terms of visualization, I picture my weight evenly distributed across the front foot so that when I push up, I'm pushing evenly across the front foot). Not sure if this makes any sense.

[Newbie]

I had the same issue, from wrestling and fencing. But remember, we were pushing hard off of that back foot; really lunging forward. In the exercise, you're just really stepping off your back foot. I believe the exercise is designed to work the front leg. So, whether your back foot is facing forward or out, is really not that important. Since the exercise is also working core muscles by keeping you balanced, try to face the foot forward. But don't worry about it too much. You're still getting good benefit from the exercise.

[newliver]

Thanks guys. I'll just keep trying to keep it forward. The little guy just likes to be pointing out I guess. Glad to know that someone else had that same problem though.

[Marykaa]

When I was at first teaching fencing.. I always thought that the fencers who didn't keep thier front foot forward lacked concentration.. but after paralysing and learning to walk again.. when I started fencing again, I noticed that it actually took strength in the right muscles to keep my foot forwards, and muscle endurance to keep my foot forwards for a complete bout.

I'm no trainer but I would think working with an elastic band around the foot of a chair and your foot and turning your foot in the direction you need to get stronger would help.. my boyfriend got an exercise like that to correct a slightly outwords foot.

(I have no idea if this can help you)

[Lisa~]

Originally Posted by newliver

When doing lunges my back foot turns out. I point it forward again and in 2 or 3 reps it is pointing out again. I think it is muscle memory (comfort) from years of wrestling and being in a position to take a "shot." I am also sure that it has something do with tight hips and hamstrings. What do I need to do to correct this?

It IS important to have correct body mechanics when doing a lunge. Marykaa's idea is kinda interesting, but before trying any corrective exercises try to just do it right. Just know what to watch for and work to correct it. That is often enough. You are already aware of it and that's the most important first step.

Watch yourself in a mirror from the front as you lunge. Both feet should point straight forward and the knees should be aligned with the feet. The hips should stay level and the core tight throughout the movement.

Practice with bodyweight lunges. Begin with stationary (feet don't move), then try reverse lunges (stepping back) and move to forward lunges only when those first two are performed correctly on a regular basis.

The cause could be tight and overactive TFL/ITB and foam rolling that area might help. Glute activation work prior to lunging should help too.

[UConnJulie]

It has taken me a long time to learn to lunge properly ... I have a hard time bending the back leg ... instead I want to keep it straight like the WarriorII pose in Yoga! I started with reverse lunges and it helped me to think of them like I was stepping back to kneel down ... I started body weight and worked my way up. Then I moved to static lunges. Then walking. Then regular ... and I find these the most difficult (unless Alwyn has put a bench under my back foot and had me do overhead presses while doing them!) ... keep practicing, they will get better ... and STRETCH!!! Glutes, piriformis, ITBs, hip flexors ... all can contribute ...

[Cynic]

How's your foot placement on squats? Have you noticed any movement outward on that?


I seem to remember reading something, perhaps in Robertson's and Cressey's "Neaderthal No More" series or an article John Izzo put up regarding something in the calf or hip. I know, pretty big area, bit the leg is a single unit and one muscle in the hip can have an effect all the way down due to planar fascia.

EDIT -- Mary and Lisa beat me to it.