Alternative to lunges for bodypump class?
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zoeyzore
Posts: 13 Member
I have problems lunging on my left foot because of bunions and pretty bad overpronation(I'm also super flat-footed). I take bodypump classes and they do a portion of the class that is lunging and a portion that is squatting. I can finally squat without any problems, but I can't lung on my left side because I can't bend my foot back/put any weight on it without it caving inward and causing a lot of pain in my big toe. The instructors told me to just do squats during that portion but that seems like a lot of squatting and I'm afraid I'm missing out on other moves I could be doing instead. Will squatting cover all of the muscles that lunging does or are there alternatives that would be better?
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Replies
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i dont do lunges ever because they are hard on my knees. Step ups would be a good alternative.2
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https://yurielkaim.com/squat-vs-lunge/
"Both the lunge and the squat activate the quadriceps, hamstrings, and glutes at different stages of their movement. However, even though forward lunges activate more of the quads than the glutes and hamstrings, other lunge variations – which you’ll see below – effectively target both the glutes and hamstrings.
Not to mention, lunges also mimic a wide range of natural, functional movements such as walking, running, sprinting, and climbing/going up stairs, making them excellent for developing everyday strength.
Also, since the movement occurs on just one leg, lunges activate more stabilizer muscles. These muscles involve our core and help our spine remain stable during real-world and sport-specific movements.
Surprisingly, Bulgarian split-squats (a variation of the traditional lunge, which has the rear foot elevated on a bench or box) also elicit similar activity in the rectus abdominis and erector spinae muscles as squats"3 -
I dont do lunges since they cause pain to shoot down my leg. Squats or deadlifts are my subsitute. maybe a kettlebell deadlift?? since its in a class3
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When I first started pump lunges hurt to much for me to do more then the first part of the track, my instructor said squats are the best alternative. That's what I did and I still got a full work out. I can do now lunges but the are still times when I switch back to squats, I actually did it today in pump!3
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Will squatting cover all of the muscles that lunging does
It trains the same muscles, but not the same skills. It's hard to explain, but basically lunges train sideways stabilization & balance, so it's good to include them. Try doing stationary lunges with the sole of your back foot resting on an angled wedge like this:
You can make an angled surface by stacking 3 or 4 small plates, then laying a large plate diagonally on them. Makes sense?
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Ditto with my instructor saying to do squats if lunges were a no go.
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Squats should be fine or someone else suggested Bulgarian split squats. You can just put the top of your back foot on the step and then go down into a lunge.1
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Are the instructors guiding you clearly on how far forward (not) to step when lunging. Most people(and that includes trainers) Step way too far out, which exacerbates the stress on the rear leg.
Second the recommendation to use a step or if your flexibility allows, to do the lunge on your instep vs your toes1 -
I cannot do forward lunges at all. However, back lunges I can do. Very weird. Have you tried that?1
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I cannot do forward lunges at all. However, back lunges I can do. Very weird. Have you tried that?
That's because it's harder to step back too far with back lunges than it is to hyperextend forward.
Try taking 3/4 of a normal(not a lunge) step forward and dropping your knee. Work up to a "normal" step.
Most people take a "lunge step" forward, which is invariably too far.
A lunge is "a deep step" not a long step.4 -
I found the I can do bulgarian split squats and back lunges are easier than forward lunges as far as pain so my problem may be stepping out too far. I'm also going to try making a wedge to see if that will help. I know it's silly but I feel embarrassed sometimes in class because I am the only person who can't do the lunging portions. If I can make something small to bring to class so I could still complete the movements, that would be awesome. If I still have pain, I'll do squats and try the other moves outside of class.
Thanks for all of the suggestions!!1 -
Split squats0
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I found the I can do bulgarian split squats and back lunges are easier than forward lunges as far as pain so my problem may be stepping out too far. I'm also going to try making a wedge to see if that will help. I know it's silly but I feel embarrassed sometimes in class because I am the only person who can't do the lunging portions. If I can make something small to bring to class so I could still complete the movements, that would be awesome. If I still have pain, I'll do squats and try the other moves outside of class.
Thanks for all of the suggestions!!stanmann571 wrote: »I cannot do forward lunges at all. However, back lunges I can do. Very weird. Have you tried that?
That's because it's harder to step back too far with back lunges than it is to hyperextend forward.
Try taking 3/4 of a normal(not a lunge) step forward and dropping your knee. Work up to a "normal" step.
Most people take a "lunge step" forward, which is invariably too far.
A lunge is "a deep step" not a long step.
Other than the direction of the step, is there actually any difference between a forward and back lunge?0 -
MegaMooseEsq wrote: »I found the I can do bulgarian split squats and back lunges are easier than forward lunges as far as pain so my problem may be stepping out too far. I'm also going to try making a wedge to see if that will help. I know it's silly but I feel embarrassed sometimes in class because I am the only person who can't do the lunging portions. If I can make something small to bring to class so I could still complete the movements, that would be awesome. If I still have pain, I'll do squats and try the other moves outside of class.
Thanks for all of the suggestions!!stanmann571 wrote: »I cannot do forward lunges at all. However, back lunges I can do. Very weird. Have you tried that?
That's because it's harder to step back too far with back lunges than it is to hyperextend forward.
Try taking 3/4 of a normal(not a lunge) step forward and dropping your knee. Work up to a "normal" step.
Most people take a "lunge step" forward, which is invariably too far.
A lunge is "a deep step" not a long step.
Other than the direction of the step, is there actually any difference between a forward and back lunge?
No. i've been told they are exactly the same, but the reverse lunge stresses the knee less.0 -
MegaMooseEsq wrote: »I found the I can do bulgarian split squats and back lunges are easier than forward lunges as far as pain so my problem may be stepping out too far. I'm also going to try making a wedge to see if that will help. I know it's silly but I feel embarrassed sometimes in class because I am the only person who can't do the lunging portions. If I can make something small to bring to class so I could still complete the movements, that would be awesome. If I still have pain, I'll do squats and try the other moves outside of class.
Thanks for all of the suggestions!!stanmann571 wrote: »I cannot do forward lunges at all. However, back lunges I can do. Very weird. Have you tried that?
That's because it's harder to step back too far with back lunges than it is to hyperextend forward.
Try taking 3/4 of a normal(not a lunge) step forward and dropping your knee. Work up to a "normal" step.
Most people take a "lunge step" forward, which is invariably too far.
A lunge is "a deep step" not a long step.
Other than the direction of the step, is there actually any difference between a forward and back lunge?
Have someone measure with a cloth or Builders tape the distance between your toes on a "normal" forward and back lunge.... Then you'll know.
For most people, unless they practice not taking extra large steps forward, the distance will be shorter going backwards.1 -
How about split squats, single leg deadlifts, or single leg squats? This eliminates the "pushing" motion of lunges and keeps the feet stable.0
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MegaMooseEsq wrote: »Other than the direction of the step, is there actually any difference between a forward and back lunge?
Forward lunges use more glutes, as you push back to a standing position. The front leg does most of the work, which is why it's harder than the back lunge, where both legs work about equally (much like walking lunges).1
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