Lunge Conundrum - Stretch?

[MuscleMom23]

My first question ever on the forum yay!

I am so frustrated. I hired a trainer to check my form for the NROL4W since it had been oh, about 20 years and 100 lbs since I last lifted. Ah life!

When I do them I know WHAT to do but I can't get my body to do them. After doing many in the mirror, what is happening is that my torso will NOT stay straight up and down, I lean forward. I can't keep it up! My back leg feels most the movement in the quads and even tho I push through my heel on my front leg, I don't feel it as much there! My back quad really feels it. And it just feels like I am stretching to the max.

Is this a flexibility problem? How do I remedy this? Any ideas?

I tried them BW and DB. Doesn't matter. I don't want to add weight until I can do these right.

[GinnyLou]

This may sound weird.
Try finding a spot up on the wall to stare at. That may sound silly, but I had a trainer suggest that to me and now I keep my chest up.
My spot is normally where the ceiling and wall meet.
I also imagine someone bracing my shoulders during the movement.

[Littlemermaidklb]

I was havign the same problem when I was doing the lunges in place like the book calls for. I was pretty unsteady too. I started doing walking lunges instead and haven't had the problem. I know that doesn't quite tell you what the problem is or how to fix it... but it might be a do-able alternative.

[UConnJulie]

It's a flexibility issue. Spend some time stretching your quads, hip flexors, and TFL and it should help. Please post if you need help with stretches for those areas.

[MuscleMom23]

Originally Posted by UConnJulie

It's a flexibility issue. Spend some time stretching your quads, hip flexors, and TFL and it should help. Please post if you need help with stretches for those areas.

TFL?? OH yes I need help! PLZ! I don't think the lunges are going away! Stretches would be good.

I slipped on ice this weekend, right into a lunge (with DOMS) but whomped my knee. I don't think that bodes well for lunges . Knee is puffed up this morning but I don't think I chipped anything. Just taumatized them.

[Cynic]

Hip flexors. Foam roll and stretch your lower body.

TFL = Tensor Fasia Lata
ITB = fasia lata, iliotibial band.

NOTE: I did have to look these up in my book, so it's not something I have memorized. I wonder if Julie has the spelling memorized.

[Lisa~]

Originally Posted by MuscleMom23

TFL?? OH yes I need help! PLZ! I don't think the lunges are going away! Stretches would be good.

I slipped on ice this weekend, right into a lunge (with DOMS) but whomped my knee. I don't think that bodes well for lunges . Knee is puffed up this morning but I don't think I chipped anything. Just taumatized them.

Ice that knee and hold off on lunging or other lower body work until the swelling has gone down. Julie might modify that, but an acute injury should heal and I'd say to not aggravate it further; I think that would just prolong healing.

I posted an anatomy picture as well as stretches for the TFL/ITB and quads/hip flexors in this thread:

IT band issues

[UConnJulie]

Originally Posted by Cynic

Hip flexors. Foam roll and stretch your lower body.

TFL = Tensor Fasia Lata
ITB = fasia lata, iliotibial band.

NOTE: I did have to look these up in my book, so it's not something I have memorized. I wonder if Julie has the spelling memorized.

Of course! I could even tell you innervation and blood supply as well as origin and insertion ...


Lisa~, great info as usual!!

[MuscleMom23]

Thanks everyone! You guys are ON IT!

Knee is doing great today. I have workout A stage 1 tomorrow. I will test out things before any weight.

Those foam rollers keep popping up. Time to get one!