Question about lunges

Jamidi

I'm starting NROLFW. When performing a lunge he says to take a long step forward. However, that really hurts my knee so what I do is to take the "non-working" leg and step back. That doesn't hurt my knee as much. It keeps my "working" leg working but just doesn't hurt my knee as bad.
The question is - is that okay? Does that still fulfill the purpose of the lunge?

sunnybeaches105

Yes and yes. I also find reverse lunges much easier on my knees. I should do them more though . . .

Here: https://www.t-nation.com/training/best-leg-exercise-youre-not-doing

https://www.t-nation.com/training/4-best-ways-to-lunge

CharlieBeansmomTracey

sunnybeaches105 wrote: »

Yes and yes. I also find reverse lunges much easier on my knees. I should do them more though . . .

Here: https://www.t-nation.com/training/best-leg-exercise-youre-not-doing

https://www.t-nation.com/training/4-best-ways-to-lunge

+1

Jamidi

Thanks. I'm laughing that it actually has a name - I thought I was just doing them wrong.

Azdak

Part of the problem is that too often people are instructed to take too long a first stride when doing a lunge. That shifts the weight too far forward and can contribute to knee pain. When doing the lunge, the emphasis should be on the vertical movement rather than the horizontal, keeping the weight somewhat back. I have seen one instructor recommend using a short stride forward where the knee of the "back" leg was actually almost touching the heel of the front leg at the bottom of the lunge and there was a bit of a hip hinge. That took some getting used to, but it was interesting.

yesimpson

I like reverse lunges better too. I can't seem to get front lunges right, and as for the last few weeks I've been trying to shift a minor case of runner's knee I avoid them. I'm sure it's my form causing the problem but I don't want to keep doing it wrong and end up injuring myself. Split squats are more 'comfortable' for me as well.

beautifulwarrior18

There's a few things you can try. A lot of knee pain is actually not from the knees at all its from tight quads. Make sure you're adequately stretching and working on your mobility. The other thing you could try is a knee sleeve. Rouge Fitness has good ones you can order online. They help take some of the pressure off.

Jamidi

That's a good thought too. I don't have much flexibility at all. When I squat I can barely lower before I start to lose balance.
Plus, most of the time if I try to stretch I find that I can't fully straighten my left leg without feeling like I'm going to rip a muscle - so there's some definite tight muscles that need stretching.