I simply can not do these. I have never been able to do them. I even worked with several trainers in the past and I CAN'T do these things without hurting myself.
I have been trying to get them in stage 1 but it just isn't coming. I don't understand how I can squat with 75lbs and deadlift 100lbs. but can't make it through a single set of lunges with NO WEIGHT without straining a muscle.
I am slightly more successful with static lunges. Can someone PLEASE help me figure this out? I do not have access to a trainer or even anyone remotely knowledgeable about proper form. Like I said, this has been an ongoing problem. I just have this crazy mental block when it comes to lunges.
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AM, homeschooling mom to Wild & Wacky, see my fitness journey here, my training log here and my everything else blog here.
Consistent practice equals consistent progress.
You say ''mental block''. Do you really think it is a mental block? Further up, you mentioned you've hurt yourself doing them. Can you tell us how and where you hurt yourself.
And why do you think you're more successful with the static lunge...it is an issue with balance.
Are you trying them just using body weight.
I am not an expert, but alot of people here are, I figure if you can give us more details, we might be able to help out.
I'm not sure what "can't do them without hurting myself" means exactly.
How do you manage to "strain a muscle"? Which muscle/where?
what is the problem exactly?
Sorry I guess I should have been more precise. I am assuming balance is why static lunge is better. Although I have never considered myself to have poor balance but I won't discount the possibility. I also don't have to get my footing right every time with the static lunge. I do have a tendency to step in to the midline and I concentrate every time on keeping my foot in the right position.
Last time I was doing lunges I had a very sharp pain in my quads about mid thigh, on the rear leg. That was almost 5 days ago and it is still a tender spot. I am really hesitant to try them tomorrow. However I know lunges aren't going away in some shape or form so I need to figure out how to do these.
I find the entire movement very awkward. The huge step forward seems very unnatural.
How important is keeping your knee from going past your toes? I think if I could take a shallower step I might do better. But I have really long legs and if I have to keep my knee from going past my toes it is a struggle to take a step that far out.
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AM, homeschooling mom to Wild & Wacky, see my fitness journey here, my training log here and my everything else blog here.
Consistent practice equals consistent progress.
are you doing them too fast? Take your time and step out like for a static lunge, but only do one and step back. Change legs and repeat. They don't have to be quick like you're marching in place or anything.
if you suspect balance then try it with something to assist your balance and see if it helps - like doing them next to a wall you can lightly touch with the back of your hand or a bench or the squat cage. also - check where your front foot is in relation to your midline - make sure you step straight out.
How far forward are you letting your torso lean when you go down?
I find I have better form with a slightly shorter stride but I focus on keeping my hips back and torso upright as I descend so that my ankle isn't really flexing that much. That is, my knee isn't moving out towards the toes with an ankle flex as much as the knee is just hinging in place as I lower the hips straight down and back up.
That's probably clear as mud - but if you experiment a little you might see/feel what I mean. I do sometimes feel a burn in the back thigh just as I do with BSS but it is just that - not any injury pain.
Thanks, I have a few things to think about when I try them today!
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AM, homeschooling mom to Wild & Wacky, see my fitness journey here, my training log here and my everything else blog here.
Consistent practice equals consistent progress.
I did BW lunges most of last year and never could do them right. I was horrible and sure I would never be able to add weight. Finally, at the beginning of this year, I just went ahead and added some weight just to see... The weight helped my balance, for whatever reason, and I was able to finally improve my form. (I tried both DBs held down by hips in natural position as well as BB in back squat position -- both helped even though it changed my center of gravity.) Now, I can even do them unweighted without falling over and cracking open my head.
It may not be the best (or even approved of) way to get it done but it worked for me.
I find I have better form with a slightly shorter stride but I focus on keeping my hips back and torso upright as I descend so that my ankle isn't really flexing that much.
Yeah, that! I can't take really big strides without hurtin' my knees, so I take shorter strides....I still feel the burn.
Last time I was doing lunges I had a very sharp pain in my quads about mid thigh, on the rear leg.
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.
I am quite flexible with the exception of my hips so I will work on that! I tried lunges again today and had the same pain so i switched to a split squat. While I still had pain in my thigh (only on the one side, but come to think of it that is the side that is tighter than the other!) is was not a shooting pain. I managed 6 split squats with my foot on a bench. I will continue with these and work on flexibility. I will also watch that video. Thanks!!
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AM, homeschooling mom to Wild & Wacky, see my fitness journey here, my training log here and my everything else blog here.
Consistent practice equals consistent progress.
Major Lunge help!!!
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