Whenever I do static lunges and the dreaded low ends I find my back foot cramps up. It hurts like the dickens! I know I'm putting too much pressure on the toes and ball of my foot, but how do I avoid this? Cathe says to distribute the weight equally on both feet and that's what I think I'm doing. When I shift the weight off my foot my balance gets thrown off. Any suggestions?
My static lunge problem...
- Thread starter lesliew
- Start date
Miss Lee
Cathlete
When I do static lunges, I concentrate on tightening my quads and glutes and I really don't feel anything in my feet. I would say I distribute my weight evenly between my legs and I'm not very aware of my feet. Does that make sense? I'll admit I'm not the greatest at trying to explain things
Michele
Michele
I used to have the same problem. I was doing 2 things wrong.
1. I was puting my back foot to close to being directly behind me.
- Now I make sure my hips are square. Starting with my feet hip distance apart - I make sure I go straight back from my hip. This gives me better balance.
2. I try to really relax my back leg and foot and concentrate on pushing up through the heel of my front foot - so the emphasis is put on my glute and front quad.
I can now do more static lunges because of the changes I made plus I feel the DOMS in the right spot the next day.
I used to hate lunges - now I can feel how much they work and I love them!
Good Luck!
1. I was puting my back foot to close to being directly behind me.
- Now I make sure my hips are square. Starting with my feet hip distance apart - I make sure I go straight back from my hip. This gives me better balance.
2. I try to really relax my back leg and foot and concentrate on pushing up through the heel of my front foot - so the emphasis is put on my glute and front quad.
I can now do more static lunges because of the changes I made plus I feel the DOMS in the right spot the next day.
I used to hate lunges - now I can feel how much they work and I love them!
Good Luck!
kathryn
Cathlete
You might try subbing 1-legged squats for static lunges. They are VERY effective, moreso than lunges, IMO, and can be done in many ways. You don't even need much added weight to feel the effects. In fact, try them first with NO added weight, and work on ROM.
A one-legged squat series that Mindy Mylrea does in "All About Legs" really hit the glutes (I still feel them two days later!).
Stand with heel on a stability ball in front of you and squat back and down on the other leg (don't use any added weight here until you get the move down).
Move the stability ball to the side and hold your foot on it (you may need to hold the foot slightly forward rather than directly out to the side) and do 1-legged squats that way.
Move the ball behind you, top of foot on the ball, and do the squats, making sure to keep your front knee in good alignment. On last rep of set, stay in the 'down' position and move the ball in and out for reps.
Burn, burn, burn! And all the focus is on the working leg.
A one-legged squat series that Mindy Mylrea does in "All About Legs" really hit the glutes (I still feel them two days later!).
Stand with heel on a stability ball in front of you and squat back and down on the other leg (don't use any added weight here until you get the move down).
Move the stability ball to the side and hold your foot on it (you may need to hold the foot slightly forward rather than directly out to the side) and do 1-legged squats that way.
Move the ball behind you, top of foot on the ball, and do the squats, making sure to keep your front knee in good alignment. On last rep of set, stay in the 'down' position and move the ball in and out for reps.
Burn, burn, burn! And all the focus is on the working leg.