Lunges

[Anonymous]

I am legitimately horrible at lunges. I'm generally pretty fit and definitely exercise a good amount but lunges seem to be my nemesis. I just never get better despite working on them. Any ones know why that might be (I do have tight hips) or ideas as to how to get better besides just keep doing them? Or, do I just give up?

Thanks to you all experts!

[Anonymous]

It's going to be hard for anyone to answer this without seeing you do a lunge.

Are you talking about just regular lunges or lunges with weights or yoga lunges?

The biggest mistake people tend to make with lunges is having their legs too close together (sideways) like they are walking a tightrope.

Your feet should remain hip-width apart. So when you step forward or step back into the lunge (not sure which way you are doing them), the foot should still be hip width a part.

Aside from that it's hard to say.

[Anonymous]

Thanks for trying to help! I actually have great form -- definitely don't put my feet to close together, don't put knees past toes, keep torso upright. It's just that I can't do very many of them! And, despite practice, can't seem to increase my numbers. I started with weights but gave up and tried to practice without them (but with great form) to increase my reps. But I've never gone past the no weight stage!

Anyways, thanks for trying!

[Anonymous]

I think there are just things each of us aren't good at. I am a decent athlete (rowing, climbing, lifting) but am a horrible runner. Slow, painful, winded. Even when I am fit running is torture. I still do it sometimes because it is quick and (because it is so hard) gets my heart rate up nicely. But I don't get much better. With lunges, I guess I don't see much point in caring too much about it. Its not like there is research saying that those who lunge live longer. Do something else. Or keep doing lunges, but don't worry if they never get better.

[Anonymous]

This thread has already improved my lunge form. I too have tight hips and the tightness encourages my legs to be to close together.

Thanks

I care about lunges because I need them to strengthen parts of my legs that sitting in my office and day in an day out slowish running neglects.

My suggestion to the poster who just can't improve their running is to come up with a guess as to how fast you think you can run a mile with a full effort. Let's say you guess 6:40. That is 25 seconds for each 100 because there are sixteen 100s in a mile and 6:40 is 400 seconds. You don't have to be perfectly accurate.

Instead of going out for a steady run, go to a track and run one lap starting at the beginning of a straight in 3:00. As you approach the start line, accelerate so you run the straight part of the track in 25 seconds then walk the curve, do this twice to cover a lap. Alternate steady 3:00 laps with laps in which you run the straights in 25 seconds and walk the curves. I would start with 7 total and you can build up as you want to but you may want to increase the length of the faster running if you get past say 15 laps. Feel free to walk as fast as you can or even jog between the straights but don't add jogging until you stop adding more laps.

I would also practice running backward on the grass in the middle of the track for 30 or 40 meters at a time. Doing three 30-40 meter runs to start and building up to three times 100 as the days go by. Be careful! Running backwards can be dangerous. You may also want to look up the warmup exercise carioca. Do these warmup exerises between the first jogging lap and the first pickup lap. These exercises will build up hips and ankles, as will repeated faster running.

The point is that all slow running isn't always fun or effective for building endurance for everyone. Good luck.

[Anonymous]

Anonymous wrote:Thanks for trying to help! I actually have great form -- definitely don't put my feet to close together, don't put knees past toes, keep torso upright. It's just that I can't do very many of them! And, despite practice, can't seem to increase my numbers. I started with weights but gave up and tried to practice without them (but with great form) to increase my reps. But I've never gone past the no weight stage!

Anyways, thanks for trying!

Have you tried using a step? Keep one foot on the step. Start out with the other leg lunged back. Step the back foot up, tap the step, and then step it back. Keep the front leg bent even as you step the back leg up and down, meaning you don't straighten all the way up as you bring the back foot up to the lunge.

[Anonymous]

Should read up to the step.

[Anonymous]

What is the issue? Balance, you can't go down low, or something else?

Are you trying to do walking lunges or standing?

[Anonymous]

I hate lunges. It's not a balance issue for me, and my form is good. But they make my legs burn after 2. And even with trying to do them regularly, it doesn't get any better. It hurts terribly, more than anything else.

[Anonymous]

Anonymous wrote:I hate lunges. It's not a balance issue for me, and my form is good. But they make my legs burn after 2. And even with trying to do them regularly, it doesn't get any better. It hurts terribly, more than anything else.

Hurts where? If it hurts around your knees, then stop, do some trigger point therapy, perhaps the foam roller around your knees, and see if that makes a difference.

If it just hurts your thighs, glutes, etc., it's supposed to and you should push through if you want results.

[Anonymous]

Anonymous wrote:I think there are just things each of us aren't good at. I am a decent athlete (rowing, climbing, lifting) but am a horrible runner. Slow, painful, winded. Even when I am fit running is torture. I still do it sometimes because it is quick and (because it is so hard) gets my heart rate up nicely. But I don't get much better. With lunges, I guess I don't see much point in caring too much about it. Its not like there is research saying that those who lunge live longer. Do something else. Or keep doing lunges, but don't worry if they never get better.

No, but those you lunge, squat, and deadlift, have better looking legs and behinds.

[Anonymous]

Anonymous wrote:I hate lunges. It's not a balance issue for me, and my form is good. But they make my legs burn after 2. And even with trying to do them regularly, it doesn't get any better. It hurts terribly, more than anything else.

Can you walk up stairs (especially 2 at a time) without pain?

[Anonymous]

Anonymous wrote:

Anonymous wrote:I hate lunges. It's not a balance issue for me, and my form is good. But they make my legs burn after 2. And even with trying to do them regularly, it doesn't get any better. It hurts terribly, more than anything else.

Hurts where? If it hurts around your knees, then stop, do some trigger point therapy, perhaps the foam roller around your knees, and see if that makes a difference.

If it just hurts your thighs, glutes, etc., it's supposed to and you should push through if you want results.

It mostly hurts my calves - not upper legs or glutes.

I can walk up two stairs at a time - not infinitely, but a few flights without discomfort.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I hate lunges. It's not a balance issue for me, and my form is good. But they make my legs burn after 2. And even with trying to do them regularly, it doesn't get any better. It hurts terribly, more than anything else.

Hurts where? If it hurts around your knees, then stop, do some trigger point therapy, perhaps the foam roller around your knees, and see if that makes a difference.

If it just hurts your thighs, glutes, etc., it's supposed to and you should push through if you want results.

It mostly hurts my calves - not upper legs or glutes.

I can walk up two stairs at a time - not infinitely, but a few flights without discomfort.

I think something might be tight. I would work on stretching and foam rolling. Then start with bodyweight lunges, both walking and stationary.

[Anonymous]

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:

Anonymous wrote:I hate lunges. It's not a balance issue for me, and my form is good. But they make my legs burn after 2. And even with trying to do them regularly, it doesn't get any better. It hurts terribly, more than anything else.

Hurts where? If it hurts around your knees, then stop, do some trigger point therapy, perhaps the foam roller around your knees, and see if that makes a difference.

If it just hurts your thighs, glutes, etc., it's supposed to and you should push through if you want results.

It mostly hurts my calves - not upper legs or glutes.

I can walk up two stairs at a time - not infinitely, but a few flights without discomfort.

I think something might be tight. I would work on stretching and foam rolling. Then start with bodyweight lunges, both walking and stationary.

You should feel a burn in your quads, thighs and glutes.