Muscles used to do Lunges?

[CollinsMom]

This seems like such a silly question -- something I should know -- but what muscles are you working when you do lunges.

Sometimes, after lunges, my knee will hurt -- maybe later that day or the next day. I think my form is okay -- I don't let my knee right over my big toe. What could I be doing wrong? Or is it a knee problem?

Is there some other exercise, less stressful on the knees, that I could do instead?

 

[LauraMax]

Glutes, hams & quads.

Do you go to a gym? I can give you some really effective alternatives with machines. Home alternatives probably won't work the muscles as hard.

 

[kathryn]

Make sure not only that your knee isn't going forward (try to keep the lower leg perpendicular to the ground), but that your knee is not buckling inward during the movement, which is another common problem that can cause knee pain.

Also try doing rear lunges and static lunges instead of forward lunges, or do forward lunges or static lunges with the front food on a 4-6" platform. The latter option will allow you to dip into the glutes without putting so much stress on the knees.

HTH!

 

[queenmaynie]

One other suggestion... when you do lunges, make sure you're focusing on the standing heal. In other words, all your weight should be in your front ( standing) heel the whole time, most especially when you push up from the lunge. And, you should be thinking of vertical movement, so if you are using upper body at all to get to the top ( which you shouldn't be, but sometimes people don't realize that they are))you are probably not verticaland you are putting pressure on the knee joint and not working the glutes/ hamstrings. Plus you should be squeezing that area right where the hamstring and glutes meet the whole time. This takes the pressure off the joints and makes you use your muscles, which should help alleviate some knee pain.

Whenever I yell out these things during class I see alot of improvement in everyone even though they don't realize their form is off. None of my students complain of knee problems because I keep reminding them of these things. Hope this helps!

 

[SRP]

I agree with Kathryn about watching which direction your knee is pointing. One of mine actually likes to point outward during regular squats (lunges are fine). I have to really concentrate to keep the stupid thing straight, or it starts to ache on the inside.

 

[nancy324]

Glutes, quads, hamstrings, hip flexors, you name it. I think you use every single leg muscle during lunges, even calves.

 

[CollinsMom]

Wow, thanks for all the info!

I am going to try some more lunges with no weight for awhile, concentrate really hard on my form, and see how it goes.

Thanks again!