I hate lunges

paprad

I started NROLFW last month, am midway through the Stage1 - and I find that the one exercise that gives me the heebiejeebies is the lunge section. I've progressed a bit on squats, doubled the starting weight, going on 3 sets now from the initial 2.

But lunges - aaaargh - I can barely eke out the original 2 sets. My knees creak enough to wake up the neighbours. I seem to not have the balance to do them alternating leg without keeping a finger on a windowsill for support (it's slightly better if I do them one leg at a time - meaning 15 lunges left leg, then 15 right, even then I need the comfort of finger-support). I don't think I'll even be able to add a 1lb dumbell at the end of Stage1. I also get some knee pain the day after lunges, none after squats. I realize this means my legs are really weak and can't take my body weight one at a time, as opposed to squats, where both legs are recruited.

Soooo.... any suggestions on how to improve on these? I am so tempted to give up the ghost and only do squats but I suppose lunges are more than strength - they are about balance and neuromuscular co-ordination too - so I should persevere - yes? (secretly hoping I'll be told I can ditch them with no loss to my training:bigsmile: )

Hendrix7

I wouldn't continue doing anything that gave me knee pain.

First thing I would try would be switching them to reverse lunges which put a little less stress on the knee and see how you get on.

castelluzzo99

There was a time I hated lunges too. Now I prefer them to squats!

But one thing I would check is where your front knee is going. If it is going past your toes, you need to put your feet farther apart or make sure you go back more with your body to keep your knee behind the toe. This is easier to see if you have someone spot you.

And the balance thing? That just takes time. You'll get there! It's okay to balance yourself with something in the mean time.

And yes, start with reverse lunges (going back instead of forward). They are easier, for some reason.

Sarauk2sf

Make sure you are aligned properly an not twisting - your knee should track your toe.


Otherwise, as Hendrix suggested, try reverse lunges as they are usually easier on the knees.

paprad

Thanks all, I'll try that. Interesting about reverse lunges being easier on the knees

castelluzzo99 - thanks for the reassurance on balance getting better. I feel totally sheepish having to have a prop nearby!

georgina1970

Give walking lunges a go, remembering to tighten your core with each step.
I get terrible pain in my feet with stationary lunges but can manage walking ones much better.

Weebs628

In to say that I hate lunges also...

chrisdavey

don't do anything that hurts!

Practice, practice, practice!

I really like reverse deficit lunges with dbs. (stand on a box or low bench and step back, a lot of knee flexion compared to normal)

Sarauk2sf

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