modification for lunge

[sydney]

Hi Cathe,
New to your site, but been working out with you on Fit TV for 2 years and LOVING it. You are a gifted motivator. Thank you for sharing.


When I do front or rear lunges I find that I need to widen my base for stability. I have gotten stronger, but still find my balance sometimes prevents me from executing the move with my legs paralele to my spine, (as I percieve your form), but must shift my rear leg out at a bit less than 45 deg. (I hope I'm making a picture here.) I keep core engaged and focus on distributing the work across both legs, like a scissor that is stuck and can't move.
Quad on rear leg is a 4 alarm fire.

Is this an okay modification? Or could you you offer a suitable alternative?

Raves also to your outstanding crew!




"Nothing is more sacred than the facts."
-Sam Harris

 

[Gibbee]

I would like to see what Cathe suggests for you... although I would suggest using a bar (barbell, body bar, wooden rod) to use as a balance aid so you can keep your form better. You don't necessarily need to do them weighted (or hold weight in one hand, pole in the other)... or simply do stationary lunges to help avoid balance issues and keep your body in good alignment.

 

[sydney]

Thanks for the input. To clarify, I have balance issues doing stationary lunges, not just traveling. I am doing them with a weighted bar on my shoulders, but maybe it would be best to hold one dumbell and hold onto a bar as you suggest for balance? When I am spreading my stance wider I noticed that it was easy to get my hips out of square, which shifted the effort onto front leg more. I make an effort to square up, but notice then the arch in my rear foot starts screaming! I just plow through the move anyway. Again, I'm grateful for any input. My biggest concern is that I'm not doing more harm than good.
"Nothing is more sacred than the facts."
-Sam Harris

 

[kathryn]

You could also hold on to the back of a kitchen chair, and work on your balance (by using the chair only as much as necessary) and ROM (by going deep), with a dumbell in the opposite hand or with no weights (some kinds of ankle weights can be linked together to make a weight belt, which would be another way of adding resistance while working on balance).

 

[Gibbee]

I agree with Kathryn - balance first, then weight. You'll still see results. I went to PT this year (hip and knee (not the first time for my knee)) and he pointed out that I didn't need weighted leg exercises to see good results because good form will help a LOT. Do not feel like you need weight to see results.

In my case, I was (not knowingly) dipping my hips on lunges because of balance and muscle imbalance issues, resulting in more pain and joint issues. So I have to occasionally practice non-weighted lunges, squats, step-ups (low risers - 4" to start - to the front, side and back), etc., to make sure my hips stay even. (a mirror helps)

I sometimes wear a fake layered t-shirt that has a fake white 't' hanging out at the bottom of it so I have a 'line' more or less across the tops of my hip bones. I put my hands lightly on my hips and start working those exercises slowly... sometimes with balance aids. He also suggested standing on one foot with eyes closed (near something so you don't fall) until I can do it 30 seconds w/o falling. Develops more balance over time. Just some thoughts! (I bobble, too, so I use less weight on lunges...) (Also focus on squeezing your glutes/hamstrings.)

 

[sydney]

My first reaction is 'I can't stop using the weight, I'll loose my hard earned gains!' but your words sound like wise advise. I think I'll try to nail the form with out weight for at least one work out to see if I can maintain my balance. Also the PT's balance improver sound like a good thing for me to add in.
I appreciate everyones time, advice and encouragement!