Dread Lunges? Try These Variations!

LUNGES ……

This word can bring up feelings of dread and anxiety for a lot of folks when they see or hear it in a group fitness class or in a strength training program; especially those getting started with training, have a history of knee injury / pain, or have had previous negative experiences with lunging.

But I always program some lunges into our Straight Up Strong programs and for my 1:1 clients.

Why?

Lunges are unilateral (single side) movements that have the following benefits:

* Core stabilization

* Correct imbalances and asymmetries that can develop from only training bilaterally (like squats).

* Potentially decrease risk of injury by addressing the imbalances

* Application to everyday life --- we are not often moving with are feet directly parallel together - imagine walking like that! It would be more of a bunny hop!

Lunges can be safely incorporated into strength programs for many/most folks; the key is meeting you where you are at and progressing as you get stronger, more comfortable and more confident. If you are a beginner to stength or have a history of injuries and/or pain, then having a coach to support you with variations (of all movements) is super beneficial. Even in Straight Up Strong group programming, if a more advanced lunge variation is programmed, suggestions for variations are also offered. Because all bodies are different and have different challenge points. For example, a Bulgarian split squat (rear foot elevated) might be programmed in but variation options such to not elevate the rear foot are offered.

In this video Coach Michelle is showing four lunge variations to get you started with this important unilateral movement! 

1. From the floor lunge (2’33”) 

2. Split squat (6’40”) 

3. Reverse lunge (8’15”) 

4. Front lunge (10’00”) 

She also reviews a few various ways to hold the weight! Suitcase style, Goblet, Racked, and Overhead.

Main cues demonstrated: 

- shoulders over ribs over pelvis 

- inhale as you lower and exhale as you press the floor away to standing 

- avoid over extending back leg! 

- Keep soft bend in rear knee and only step back as far as you do not over stretch your hip flexors. Over straightening the back leg can cause discomfort in the lower back

How do you about lunges? What questions do you about this movement? Would love to hear from you in the comments!

xo

Coach Michelle