There are about a zillion ways to do lunges, but my favorite is the old-fashioned static lunge. Unlike front or reverse lunges, there's no momentum involved in a static lunge, which makes it feel a little harder. This move is shown using a barbell but, if that feels a little unstable, you can use dumbbells or no weight at all.
The key to keeping this move safe and effective is to make sure you lunge straight down and keep the front knee behind the toe. Lunging too far forward can put stress on the knee and end up causing pain or injury. If your knees hurt, you may want to avoid lunges or try an alternative.
Do it right: Stand with right foot forward, left foot back, keeping the feet far enough apart that the front knee will not go over the toe as you lunge. Hold weights or a barbell and bend the knees toward the floor. Lower down until the back knee almost touches the floor (or higher if your hip flexors are tight). Keep the front knee behind the toe and be sure to lower straight down rather than forward. Push back to start without locking the knees and repeat for 1-3 sets of 8-15 reps.
Yup…hate lunges…squats are up there on the black list as well. However, I’m a skier, so I know these exercises up my game. The more you do them, the easier they get and the more effortless my skiing becomes. So…they are a necessary evil. Push-ups…piece of cake – love ‘em, they really open up the chest and work a combination of other muscles. Burpees and mountain climbers are a different story…whoever thought up those 2 exercises should be thoroughly punished.
emphasize keeping the back knee loose as possible. I tell my clients if they can feel anything in the rear leg, then they have too much tension back there. If it helps, think of it as more of a 1 legged squat instead of a lunge as the name lunge implies forward movement and squat implies downward movement.
Phil, thanks for that explanation, I will try lunges once again as I too hate them almost as much as Brad
I would rather do lunges in every shape and form than do pushups.
I feel the lunges more in my knees than in any muscles in my legs. Yes I know they are a great exercise but before I try them again I’d like to see someone (maybe Paige herself) address this issue. Luv ya, Paige and your column.
Hi everyone,
I on the other hand really like doing lunges. I usually incorporate several different kinds with and without weights to my routine and feel great afterwards.
They definitely help with stabilizing and overall strength….
Lunges rules…
Thanks Paige !
Oh yes, the ever dreaded lunge. I have always said, its like having to work twice as hard to preform one rep. The lunge is definitely a exercise to include in any leg routine. I prefer the old fashion static lunge also. The lunge can be deceiving and appear to be a simple exercise to perform, but beginners must be careful not to be to fategued or use to heavy of a weight. Once you put that foot foward, you are commited. If you are not ready for it you will keep on going until you hit the ground. So start slow, light, and get used to the movement. Few tips: Just like squats keep the bar off your neck, just a bit lower, this will allow you to maintain good posture and not throw you forward. Do not use a pad on the bar, that will also throw you forward. Also tip the bar down a little on the side of the foward foot as you lunge, this will give you better balance. Ladies: Four exercies that will do more for your lower body than any other exercises. Squats, dead lifts, lunges, and calf presses. Stay away from inner and outer thigh machines and put your valuable time toward these four exercises.
Lunging is why is such good exercise! Squash players lunge all the time.
It amazes me how many women are relatively
good at lunges! They usually kick my B!
Phil, that was a great explanation and concept. also, remember on squats that if you go beyond 90 degrees (and you should usualy do less than this) it places great strain on your patellar cartilage (knee cap.) I think that chronic squatting with excessive weight can predispose individuals to need knee replacement surgery late in life.
I do agree, that lunges work multiple lower body muscles like no other(I have been doing them since age 12 and am now 42). However, a few years back, when I was in physical therapy for an unrelated old neck injury come back to haunt me, my p.t. said, ” I know lunges are great muscle builders, but stay away! They throw your whole body out of alignment/whack!” I have noticed that sticking to old fashioned squats have dealt me less pain(knee, hip, back), and I have kept my lower body strength and muscle tone. Just an observation, do not be offended, lungefolks!
Phil, thanks for the comment. I keep wobbling or hurting my knee, I think this will correct my form
Most people think I am crazy, but I like to do lunges first and follow them up with squats. It makes for a tough leg workout, but my legs look great. However, please stop if you feel too much knee strain.
Another dreaded exercise are mountain climbers! Pushups, burpees and mountain climbers. Don’t mind lunges at all compared to any of those.
when i do lunges with the right leg back i get a sharp pain in my big toe? any help with that?
I also get a pain in my big toe from lunges. Of what I have researched it may be turf toe but I can’t figure out how to fix it. It only happens in my right foot.