? re:static lunges

[kims]

Hi Cathe and Educated Crowd.

I need a little help.

When doing static lunges the quad on my 'back'or supporting leg 'burns out' before I feel I have done enuff work in the hams or glutes in the 'front' or working leg;( ...ifyaknowwhatImean.

Is it that my quads are weak and if so how do I correct this?

Thanks for any help.....and does this happen to anyone else?

KimS

 

[likes2bfit]

I will occaisionally feel a burning in my back calf. If I do I make a conscious effort to maintain my weight more evenly between my two legs or slightly more on the front leg. But, then also be careful not to lean forward. Keep the shoulders back like Cathe reminds us.
Judy

http://www.click-smilies.de/sammlung0903/sport/sport-smiley-003.gif

 

[Mckmain]

I do think form is hard to maintain on static lunges. Maybe concentrate on pressing down thru the heel on your front leg. I feel it in my quads in my back leg too although I don't burn out. Maybe decreasing your weight amount a bit might help too.. Carole

 

[kims]

Thanks for the input.

I do pay very close attention to form. (been doing Cathe, Firm etc. for years) But started having this problem about the last few months.
I really focus on the wgt. being in the heel of the front leg, good form, everything I have learned. Can't figure out the problem....probably just gettin' old! :+

Kim

 

[IrishEyes]

Would varying the width of your stance change things?

 

[clareMc]

Kim:

I wouldn't worry about it. We don't all respond to exercises in the same way. For you, and for me also, this exercise burns the back leg more than the front, for others it is the other way around. But not to worry, as Cathe always says in her commentary, you are working both legs, so you can expect both to tire.

What I suggest is, make the exercise work for you, rather than think there must be something wrong with you or an inherent weakness. Start the set, then after you can no longer stand the burn, switch quickly to the other leg in front and complete the set, then, either continue lunging until Cathe and crew are positioned for the second leg, or stop momentarily while they do this, then begin the second set with the leg in front that you finished out with and kee with it until the burn becomes too much again, then swop legs again to finish out the set.

This way you are still working both legs equally, but dping the exercise in a way that suits you.

Take care,

Clare

 

[hounddogs]

Kim:

Don't know if you use barbell or dumbbells, but that's one more change you might make to see if you can increase the effort on the front leg. For me, dumbbells held at my side throw the weight forward a bit more when I descend. Good Luck.

--Ann

 

[LAEnggren]

Kim
This I notice too in my static lunges I have shortened my stance which does help I feel it more in my right leg when it is back I htink because it is so tight in the hip flexor. Really concentrating on the front heel at least takes my mind off the back quad.
Lisa

 

[kims]

Thanks everyone. I so appreciate the input.

Clare - you are on to something there. I guess there is no real need to stress about it, just see if I can get stronger - or more flexible in the hip flexor as Lisa may be referring to.

I do use dumbells more than my barbell because of this. And for goodness sake, I DO know how to modify, right! Of course I do:7 .

Thanks again, everyone.
KimS

 

[Connie1]

Clare that is such a good idea. Why didn't I think of it?! Also, Kim, maybe you need to stretch your quads/hip flexors a bit more. One way to automatically stretch the hip flexors is while walking.

Concentrate on keeping the pelvis vertical (by pushing the pubic bone slightly frontwards) while your back leg is behind you each stride.

It adds grace to your gait and stretches your hip flexors enough to reach back with one leg without tilting the pelvis. It also trains your mind to be aware of the position of the pelvis. Do it while lunging too (more challenging).