How to Lunge
Lunges are one of the best (and most hated) exercise for the lower body. They're one of the best because they work multiple muscles, including the hamstrings, glutes, quads and calves. They're one of the most hated because the split stance adds instability and increases the load on each leg, forcing them to work more independently.
The problem with lunges, aside from the fact that they're just plain hard, is that some people feel knee pain when they do them. It could be because of previous knee problems (which may be aggravated by certain exercises, like lunges), but it can also be because of bad form.
I've gotten so many questions about lunges that I decided to put together a step by step article about lunges. You'll find out how to lunge, lunge variations, modifications and alternatives and you'll also learn about some of the form mistakes than can contribute to knee problems.
If you're one of those people who've always had problems with lunges, you may find some new ideas to try. Of course, if you have a knee injury or chronic knee problems, you should always check with your doctor or PT before you do any lower body exercises. Keep in mind that, even if you can't do lunges, there are other great exercises for the lower body, so don't be discouraged...I'm sure many of my clients wish they couldn't do them.
What is your experience with lunges? Do you love them? Hate them? Avoid them like the plague? Leave a comment and tell us what you think about lunges.
Comments
Paige,
This is a great series! There are many tutorials out there, but the “avoiding knee pain” and “common mistakes” sections are a great addition. I’ll recommend that series to the Women on my “Lose Weight Permanently Over 40″ program.
I personly do lounges to balance upper body workouts- the goal is to have an overall trained body.
Perry with Lose Weight For Women Over 40
Lunges!!! also called farmer’s walk is a great exercise as stated…….i love them as it’s the reason i have great hamstrings and glutes……most times though, i try to do them once in 2 weeks as i work on my legs once a week…….
there are different varieties of them….so people dont have to get bored doing them…
Thanks so much for the breakdown. I want to be able to do these without knee pain. I see that I have been using too wide a stance to avoid that.
I wish you would do a similar article on push-ups with pics from many angles, including from above, to help those of us who are form-challenged
I LOVE LUNGESSSS! I don’t know why but I just think they are fabulous. I’ll take them any day!
Hi Paige,
I am one of those people with knee pain. I’ll try some of your exercises and let you know the outcome.
Having a bad knee keeps a lot of people including myself from doing some great exercise routines.
Love Them!
To do them effectively I always concentrate on keeping my weight on my heel and dipping that knee down, down down. The stronger I get the lower my knee can drop towards the floor. I love Lunges and can really tell they work when my form it correct. If I don’t feel the burn in my glutes and quads I’m not doing them right.
Lunges are a great exercise. especially with added weight either via a barbell or dumbbells, one other benefit not mentioned here that I could see is that the instability strengthens the core and abs as well
Hey, I am female obese 45 years old and your lunges are old and boring. I do my own lunges walking down the street mostly because it makes people stare and I think it is funny. And besides I like my big butt and don’t want to lose it that fast it is a pride issue. In fact I like and love me and my sense of humor. I exercise because I feel like it and I love the warm weather. It does not matter how long it takes me to lose lbs, it matters only the I don’t get the guilt trip doing it. After all what is the point of being skinny and mentally unhealthy? Or obese and mentally unhealthy? Both sets could get hit by a bus. Anthing to do with the body starts inside from your head to your heart to you just start. Just a thought.
I recently started doing lunges and immediately see how effective they are. Lunges are very hard at first because it hurts but it works.