Okay, maybe they're actually screaming, "Have you lost your mind?!" As most trainers, I only hear what I want to hear.
Front and reverse lunges are a great way to warm up the legs and build endurance while challenging all your favorite leg muscles (the hips, glutes and thighs) as well as your stability muscles and your ability to not fall over when doing things on one leg.
The trick with this move is to keep the front lunge slow and controlled rather than slamming your foot into the floor. The idea is to use the momentum to carry your forward and then control it with a soft landing, keeping the weight in the heel. The knee lift in the middle is optional (but a great way to challenge your balance) and then the reverse lunge shifts the focus to completely different muscles in the same leg (the quads and hip flexors). I know - you can hardly believe such an incredible exercise exists.
As always, avoid this move if you feel any pain or you're having trouble getting your form down.
Do it right: Step the left leg forward into a lunge (make sure the knee doesn't go over the toes, although it may go slightly over the ankle). Push into the heel to bring the left foot back. Touch the floor if needed and lift the left knee to hip level. Take the left leg back into a reverse lunge and push off the toes to come back to start. Repeat for 8-16 reps on the same leg (on rep includes both a front and reverse lunge) and switch sides. You can also alternate legs.
I like this exercise a whole bunch. I was in karate for a long time a lunge is the position you do punches in a form with and also when you attack or defend your self via being attacked. aother great protocol is kick stretches from that position is if you are walking. From the lunge position you take your back foot and sweep into the air above the height of your waist.
My knees prevent me from doing lunges. What is a good alternative exercize? Or, what can I do to modify the lunge to make it acceptable to my knees?
i never take a break from exercise
I like having my clients do some core stability work before starting lunges. Most people cannot keep their knees in lign with the big toe and cause distortions to their leg patterens during exercise. Most times I will start them with muti-directional lunges with no weight or with a small plyo ball( 2-4) pounds normally does the trick.
thanks