Good alternative to lunges?

Linnaea27
Linnaea27 Posts: 639 Member
in Fitness and Exercise
I am starting weight training using NROLFW. It includes doing weighted lunges, and I'm wondering if there is an alternative move that would work pretty much the same muscles but would not place strain on the toes. Bear with me-- I know this is a very weird thing to ask about! Unfortunately, I have an old foot injury that prevents my toes on one foot from flexing back at all (as they normally would on the back foot during a lunge, or when one is tip-toeing around, for example), and lunges cause a fair amount of pain. My toes basically stay in line with the rest of my foot even if there is a lot of pressure on them. I did the prescribed number of lunges last week and my toes on that foot are still hurting 7 days later-- frustrating!

Are squats a good alternative? Any other suggestions for replacement moves? I can do lunges, but considering that this foot of mine is still hurting after a week, I do feel like it would be better to find another exercise.

Thanks.

Replies

  • jacksonpt
    jacksonpt Posts: 10,413 Member
    edited November 2014
    I'd suggest good mornings, romainian deadlifts, hip thrusts, traditional squats and traditional deads.

    glute ham raises are also great, but you need a specific piece of equipment to do them.
  • sjaplo
    sjaplo Posts: 974 Member
    Bulgarian split squats, step ups
  • Linnaea27
    Linnaea27 Posts: 639 Member
    Yay, thank you! Most of those I think I can do. Bulgarian split squats are actually even harder on the foot than lunges, but I will absolutely look into the other stuff!
  • sjaplo
    sjaplo Posts: 974 Member
    How so? Your toes would be flat out on the floor and straight on the bench behind you? I put my foot in the groove where the hinge is.
  • Linnaea27
    Linnaea27 Posts: 639 Member
    sjaplo wrote: »
    How so? Your toes would be flat out on the floor and straight on the bench behind you? I put my foot in the groove where the hinge is.

    Ohhhh, interesting. The way I learned something that was CALLED a Bulgarian Split Squat, :confounded: one's foot was not in the position you're describing-- toes were bent during it. Now that I know what the move actually is, I see that it is something I could do without problems. Thanks for pointing that out.

  • cyclerjenn
    cyclerjenn Posts: 833 Member
    Bulgarian Split Squat - Rest the foot on the bench top side down so there is not pressure on the toe.
  • sjaplo
    sjaplo Posts: 974 Member
    edited November 2014
    I warn you - they're tough!
  • Linnaea27
    Linnaea27 Posts: 639 Member
    sjaplo wrote: »
    I warn you - they'e tough!
    It sure looks like it! The least I can do is try them, though. :smile:

  • dbmata
    dbmata Posts: 12,950 Member
    sjaplo wrote: »
    I warn you - they'e tough!

    lol, understatement of the day.

    OP, you've gotten some excellent ideas, enjoy your trip to the house of pain.

    When I work with my trainer, he has a tendency to run me through a long heavy squat set, and then the bulgarian split squats are the "rest period" between squat sets. They're a lot of fun.
  • Linnaea27
    Linnaea27 Posts: 639 Member
    Split squats as a rest period between regular squats? Yikes!
  • dbmata
    dbmata Posts: 12,950 Member
    My trainer likes to see me work.
    I like to see results. It uh... works out. ;)

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