Hi Barbara!
I just finished up my bodypump training yesterday and I popped in to check the status of the new vids(soo excited) and seen this post-sorry for the delay!
I have some more certs to finish up in the next 2 months, so my online time will still be limited ! Once I have some extra time I can't wait to fill everyone in on all the fun stuff I've been doing(stay stuned)
Ok Nuff about me now back to your lunges and question ----is it just me I can't seem to balance at all, can this be modify with just doing the regular lunges or is there a way to balance this out? Definietly not just you, lunges are hard to master,you just have to practice and as for modifications and option....Absolutely!!!!
First here's some info about the exercise in question
The 1-leg squat from the video is an advanced version of the stationary lunge (what I call a gorsha lunge), and it helps you: 1) stretch your hip flexors and quads; 2) strengthen the entire leg, from hips, to quads and hamstrings, to ankles; 3) train each limb evenly, since one leg is doing more of the work at any given time; 4) develop balance and muscle control in your legs, especially if you perform the exercise slowly and with precision. If you are at all concerned about your knees, try a dip without your rear foot elevated, first, to see how they feel. To complete the 1-leg squat, place your rear foot up on a low box, stair or bench, stairway step and hold dumbbells in each hand. If you are outside, or do not have access to gym equipment, you can do this with your foot on a porch step or a curb with a backpack on for added resistance. As you lower your torso, make sure that you will have your knees at approximately right angles (a little forward of the shoelaces ,won't do any harm; if you have any discomfort in the front knee, then try to keep the forward knee behind the shoelaces). On a dip, avoid jamming your rear kneecap into the ground. Keep your torso as upright as comfortable, abs tight, and shoulders and hips squared forward. Inhale as you lower, and exhale as you press back up. Drive the forward heel into the floor to activate the large glute muscles. Complete the desired number of repetitions, rest, then repeat with the other leg.
You have many options and modifications that you can do til you are ready and feel comfortable to add weight or height to your gorsha lunges(when leg is elevated behind you and you dip down)
Your options:
Options 3 legged lunge
bodyweight
plate option
dumbells
underneath the legs
backback with books
detail of options:
just bodyweight-
start on the floor in kneeling position on the ground with one foot forward, check point- make sure-both knees are at a 90 degree angle, knee is positoned vertically above the ankle joint and set to track in line with the 2nd and 3rd toes("your "lunge postion is here), your hips are squared, now roll your toes under and lift your your body upward and lower knee toward the floor-not on the floor,(keep slight flexion in knee ,don't lock out at top) your chest is lifted, abs are tight ,shoulders are back and down, eyes are focused forward, the movement is up and down like an elevator not an escalator(when you are tired you tend to lean forward, this is when you have to readjust body alignment). Now take this lunge position to the stairs or a low step level, assume your kneeling position and focus on balance, if this is a problem hold an unweighted barbell,bodybar,broom stick(something to balance yourself)(this is the 3 legged lunge) and hold it in the hand where your leg is behind you! Get use to this movement before you adjust your height, have body awareness while in this position(you want to be aware when your form is being jeapordized especially when you raise your height this is best done in a mirror--it reassures proper alignment)
Other options for adding weight to the lunge can be holding a plate on your chest,plates or dumbells at your side, or a backpack weightloaded w/books
bar underneath the legs---if you have shoulder problems or have difficulty maintaining proper body alignment than position a bar in between your split stance (get in kneeling position) grab onto the bar (right outside of thighs) and rise up--you have to be careful when switching legs, take your time lower down put the bar down,switch stance and proceed to pick up the bar safely and rise up
Common errors(better corrected when in front of a mirror) this sets you up for better body awareness--see where you should be so that you will eventually feel where you should be!
bad starting position-your feet are too narrow
stride is too long or too short
front knee is going over the toes
uneven weight distribution
feet not parallel
cores not stabilized,trunk is in flexion
rotation of the pelvis
head is leaning forward
rear knee is dipping too low
knees are locking
do this checklist( it seems like alot but if you are having problems this checklist will help you find your weak link)you may even want to go against a wall and place your heel against the wall for support & proper range ! Again while starting the kneeling position heel against the wall:Start by kneeling on one knee with front knee at 90-degree angle. Feet are hip-width apart, chest is lifted, abdominals are contracted. Exhale push off the floor into a lunge position until the legs are straight. Exhale slowly lower down until the back knee is 3-4 inches off the floor. Keep the front toes up in the shoes to take any strain off the knee.
PS...I also like Connies ski tip, very visual! I'm gonna use that one! One time I told someone to separate their legs as if they were on railroad tracks and the person took it as one railroad track(looked like a trapeze artist) I had to be more specific and say 2 separate railroad tracks to keep the distance between the legs!
Good luck I hope you find this info helpful, this is such an awesome exercise for the lower body!;-)
