weak knees & lunges

Sara2652

What are good ways to strengthen (protect) my knees?

I'm 5'5 and 221lbs and just starting weight training (I've done some years ago but nothing in the past year or so) . My legs are really short but I believe reasonably strong. I can't do a lunge comfortably because my knees feel weak and I'm off balance.

Any good demonstration videos you know of/like?

rybo

You can try stepping back, instead of forward or hold onto something to maintain balance.
Step ups, box squats, & other leg exercises will help general strengthening.

jemhh

I would skip lunges and use step ups for now. It is common to have balance issues when you are overweight and out of shape. Step ups and bodyweight squats are a good starting point for working on those issues. Most videos you are going to find for step ups show people stepping onto benches or steps that are fairly high. You can start with a shorter step (one that is normal step height, for example.) Also, you might try lateral steps, which have you stand parallel to the step and step up that way.

https://www.youtube.com/watch?v=MJTt5WZ7RYU

spiriteagle99

If you do squats or lunges, be very careful that your knee does not go past your toes. I've managed to injure my knees several times by being careless in how deeply I went down.

rybo

spiriteagle99 wrote: »

If you do squats or lunges, be very careful that your knee does not go past your toes. I've managed to injure my knees several times by being careless in how deeply I went down.

This is false. As long as your knee tracks in the same line as your toes, it is completely safe and often times how it has to be

jgnatca

I have wobbly knees and I am better off without lunges. I do other exercises to strengthen the muscles around my knees (the tendon that runs over my kneecap is too loose; the kneecap can slip off).

Sara2652

Thanks for the info everyone. I will mess around with a few of the suggestions. I am able to do them I just don't feel it anywhere but my knees and I don't think thats right.

rybo

Sara2652 wrote: »

Thanks for the info everyone. I will mess around with a few of the suggestions. I am able to do them I just don't feel it anywhere but my knees and I don't think thats right.

When you are doing them, try to envision driving thru your heel. That should help engage your posterior muscles more. Also play around with your length of step. A smaller step is going to be more quad/knee focused.

jemhh

I started out at just over 200 lbs (I'm 5'5.5" but usually say 5'6" ) and completely sedentary. The first time I did lunges I did maybe 2 sets of 6 on each side and then couldn't walk right for 4 days or so. It took me months to be able to do them halfway well. I don't think they are a good beginner exercise for many of us. And if you have known knee issues I'd definitely stay away from them at least for now.

slaite1

rybo wrote: »

Sara2652 wrote: »

Thanks for the info everyone. I will mess around with a few of the suggestions. I am able to do them I just don't feel it anywhere but my knees and I don't think thats right.

When you are doing them, try to envision driving thru your heel. That should help engage your posterior muscles more. Also play around with your length of step. A smaller step is going to be more quad/knee focused.

Also be sure to engage your abs, and make sure you are not leaning forward. Stay tall. When you're in the lunge play with your center of balance a bit, you may leaning.

I would also suggest stationary lunges. So rather than lunge back, then bring the foot back for each rep. Lunge back, check your form and dip into the "lunge" for the suggested amount of lunges. Nice and slow. You're only taking one step. While this will detract from the amount of work you are doing.... it will detract from the amount of work you are doing!! I have had a couple of over-weight clients do this while getting used to lunging and it was much easier for them until they got strong enough to do full lunges.

Sara2652

"Also be sure to engage your abs, and make sure you are not leaning forward. Stay tall. When you're in the lunge play with your center of balance a bit, you may leaning."

LOL, thats another thing I'm going to need help with. I feel like I have zero strength through out my core I look worse then a fish out of water trying to do my reverse crunches.

Thank you for the advice!