omg, i can't do a lunge!

wendyapple

so i fouled up my lunges today really badly! i never knew the correct form involved stepping out and back in. i always just kind of got into position and bobbed up and down on the back leg. teehee.

i watched some videos and i'm just not getting it. and my jefit model only has two animations, down and up.

so the whole stepping out thing, fine... but coming up and stepping back, my weight is on my front toes, should it not be? i can lamely wiggle/slide the front foot back. does my weight need to be evenly distributed between both feet during the lunge? i'm just not seeing how it's possible to bring the front foot back when i'm on my toes in the back. so confused.

thefuzz1290

Here is the best video I've seen:

http://www.bodybuilding.com/exercises/detail/view/name/dumbbell-lunges

mudpaw

performing lateral lunges can be tricky
it is important to keep your legs shoulder width apart for balance and to use both legs in tandem.

the first motion, when you step back: make sure you your keep body straight as possible and lower the stationary leg down to a 90 deg angle while at the same time your steeping back with the other leg.

the second motion, when you come back up, step off with the balls of your feet and raise your stationary leg at the same time.

lateral lunges require both legs working at the same, if you move one leg then other, you will get that wiggle thing you mentioned. i think the balance thing is what could be the culprit here.

I would recommend standing in front of a wall at arms length, and using the wall to help you. Remember to slide your hands down the wall when you lower yourself. Once you get used to using both legs at the same time, then try it without the wall.

wendyapple

so according to the video, i don't have to step back! NICE!

thanks!!!

ninerbuff

so i fouled up my lunges today really badly! i never knew the correct form involved stepping out and back in. i always just kind of got into position and bobbed up and down on the back leg. teehee.

i watched some videos and i'm just not getting it. and my jefit model only has two animations, down and up.

so the whole stepping out thing, fine... but coming up and stepping back, my weight is on my front toes, should it not be? i can lamely wiggle/slide the front foot back. does my weight need to be evenly distributed between both feet during the lunge? i'm just not seeing how it's possible to bring the front foot back when i'm on my toes in the back. so confused.

You don't have to do them that way. You can stick to stationary lunges.


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dad106

When you go to come back, push off your back foot and bring it down first... then bring the front foot back beside the back foot.

It sounds a lot more complicated then it actually is.. but just keep practicing and you'll get the hang of them.

wendyapple

thanks for all the tips, everyone! i'll get practicing.

whitleynoel

Your front kkneeshould never go over your toes!!!! That is a really easy way to injury yourself. Keep your weight on your heel and move your body straight down.

whitleynoel

Your front kkneeshould never go over your toes!!!! That is a really easy way to injury yourself. Keep your weight on your heel and move your body straight down.

*Knee should

GoreWhore72

Step out, bend knee at 90. Keep hips straight, eaze down using pelvis to move straight down to floor.
You know you're doing it right, when it's hard to do. If it's too easy that means you're using your legs, not your pelvis.
That's what my trainer told me, and sometimes I'll catch myself using my legs not my pelvis.
That's how I learned anyhow.

hedgiie

try doing yoga, there are poses which kind of simulates a lunge and it focus on the posture which is good for you. lunge requires you some balance and stretch capacity so yoga could be a good start.

tataliciousd89

Yeah work your way up. I couldnt do lunges either 10 days ago, but i started with stationaries then to reverse lunges.... next week I'm gonna try out jump lunges. I tried a few yesterday and was surprised at how well I was able to keep form where I wasn't able to do any when I first started. It's amazing how fast your body adjusts to new things.

NicoWoodruff

I find it helpful to combine squats and lunges in dynamic movements (I do it with 5 to 8 lb barbells depending on how strong I'm feeling.)

For me anyway, it seems to help me get in the right posture to combine them.

Like 4 squats (either type) 4 lunges left, then 4 squats center, then 4 lunges right.. back to 4 squats center and repeat back and forth as many times as you like.

After a few with 4 reps each that way I'll do sets with 2 reps each instead for a time before stopping.