Form in lunges

lilac_bunny

Really struggling with my lunges. My squat has really improved but lunges remain a big challenge. I feel like when I am right foot forward I can drop down in a straight line but when I am left foot forward I have to shift my weight over to the left in order to get any depth, and consequently feel off balance and like I am going to fall. I have tried using the trx to help but in some ways I feel like it's just enabling me to lean more to the left.
I have had someone watch me and they said I look straight but I know my weight distribution is different.
My left side is weaker and I am particularly tight across the front of my left hip in flexion not extension. I have snapping hip syndrome bilaterally which I was prescribed lateral hip and glute work by a physio. I have been discharged from the physio now.
Any tips? Anyone had this problem before?

Cherimoose

It's hard to tell what's wrong without seeing you, so try to post a video. Take it from the front and also the side.

Some people adduct their front hip on the lunge, so their foot lands too far inward, throwing off their balance. You can check if that applies by placing 2 coins on the floor in front of where your feet should land, hip width apart. Then lunge and see where your foot lands.

gearhead426hemi

There are lots of things that can cause problems with proper form for lunges, weak hamstrings, weak core, bad knees, hip abductors list goes on and on. Try just not going as deep into your lunges and work up to it.

stanmann571

Form for lunges
0. With feet shoulder width-half shoulder width apart.
1. Take a normal step forward
2. Drop your knee, it should touch or come near the ground near your heel, if it doesn't, you stepped too far forward.
3. Stand up, bring your feet back to start position, either by bringing your rear foot forward, or your front foot back.
4. Repeat with other side.

Most common error is striding too far forward.

BusyRaeNOTBusty

I step backward. A weight lifting coach in college told me it's better for the knees.

stanmann571

BusyRaeNOTBusty wrote: »

I step backward. A weight lifting coach in college told me it's better for the knees.

Sure, because it's harder to overstride. Or you could just learn not to overstride.

lilac_bunny

Thankyou. I have tried that at the gym tonight in front of the mirror. Taking a smaller stride did help. I can do around 12 before I start to tire and the form drops so I am going to try and keep the reps quite low for now.

sgt1372

If you have a balance problem doing lunges, try using a pair of trekking poles while doing them. I just tried doing this myself and it works wonders.

While I have a lot of strength in my quads and hips, I have weak ankles that would otherwise provide stability doing lunges. Try standing on 1 foot. If you look like a drunken fool even though you're sober, you have weak ankles like I do.

The poles don't support your weight to help you do the lunges, they just help you maintain your balance w/o falling over. I assume that if I do enough lunges w/the poles, my ankles will strengthen enough over time so that I won't need them anymore.

So, if you have the same problem, I suggest giving trekking poles a try.