Beginner ?: How do I get stronger so I can do lunges!

Colleen2502

I have a really hard time doing lunges. Right now for a lower body workout(at a gym) I do bodyweight squats to failure, some poor attempts at lunges(such bad form I wonder if it's dangerous, also just realized maybe doing the lunges first would help, lol), then I get on the leg extension and lying leg curl machines, and finish off with some calf exercises.

I can barely get through ten lunges per side, they are not deep enough, and uber-wobbly! I am pretty heavy, out of shape after an extended hiatus from the gym, and really wanting to get better at this. Body-weight lunges should not be this frickin' hard, lol!

Could it be that it is just not safe for me to do these at this weight? Should I wait until I am lighter and stronger with the rest of the routine?(I am 5'7" and about 250lbs, wanting to lose 50lbs to start) Any advice would be so greatly appreciated!

queenliz99

The more you them the better you get. Keep practicing, you are doing great!!

darkbluex3

Instead of aiming for 10, I would do as many as you can with good form. That might only be 2 right now, but I'd do a set of however many, rest for a minute, and repeat until you can no longer do them with good form. The more you do them, the better you'll get The hip abductor/adductor machine at the gym is great for strengthening the hips! My hips are pretty weak and I used to have the hardest time with lunges, but that's helped me a lot.

Colleen2502

darkbluex3 wrote: »

The hip abductor/adductor machine at the gym is great for strengthening the hips! My hips are pretty weak and I used to have the hardest time with lunges, but that's helped me a lot.

That's a great idea, I have it in my head that I need to stick to the core exercises, so I tend to avoid the "detailing" type machines, will look into this for sure! I am not aiming for ten either, that's about as many as I can do, but with wobbly and shallow form, so perhaps not with good form...

LuckyStar813

I have a really hard time doing lunges and pretty much avoided them. Plus I have balance issues and am out of shape. LOL Here is what I've tried:

- Make sure you are taking a long enough step so your legs are fairly far apart
- Step back instead of forward. This seems to really help!
- Practice just taking steps back to get the feel. Then practice bending that back leg just a bit. Like a quick curtsey!
- Use chairs on either side or a counter to hold on to for balance
- Just lower yourself a little bit. We don't need to go all the way to floor to get the benefit.

You can do it!

MoiAussi93

I just started doing them about 5 weeks ago. At first I was very wobbly..squats are very easy for me, but balance was a big problem with the lunges. For the first two or three times I did them, I did a modified version where I didn't keep stepping. I just kept both feet in position and pulsed up and down repeatedly. Did a set with the right leg forward, then switched and did a set with the left forward. Less back and forth motion made it easier to balance.

Then after a few workouts, I switched to actually stepping with each repetition and it was much easier. Maybe that could help you. I doubt it is the weight...it is probably just getting your balance.

tomatoey

Start with your feet closer together for now, so you're more stable. Then increase the distance once you get a hang of it. Also, do some balance and strengthening exericises for your ankles