Lunging Your Way To Success-Part 1
Lunges are in my opinion one of the best leg exercises there are. They pull in muscles primarily from the quadriceps and glutes, but also other muscles that work as synergists and stabilizers. Lunges can be done without the need of huge expensive machines often found in gyms, and there are numerous variations that can be done with them to change up your workouts. This can make lunges challenging while keeping them interesting.
While lunges are a great way to work the muscles of the legs, there are a number of things to consider in order to keep you safe while doing them. Before going into safety considerations, let’s take a look at whether lunges are appropriate for you or not.
Lunges may not be appropriate for you if you have knee injuries, arthritis, knee replacements, or any kind of ongoing chronic knee problems. Hip replacements and problems may also be a good reason to avoid lunges. Ankle problems tend to be less of an issue when it comes to lunges, providing that previous injuries have been given enough time to fully heal, and the ankle in question has been sufficiently strengthened. Keep in mind that if you have joint pain in any joint while doing lunges, you should strongly consider not doing them. Additionally, it is my personal opinion having worked with hundreds of clients over the years that there simply comes a point with age where they are not the best idea in terms of leg exercises, or if they are done they should be modified for safety. Having said that, you need to be able to assess where you are at in terms of what is best for you, and then decide if lunges are a good choice.
The Basics Of Lunges
There are many, many variations of lunges. They can be done in a manner which involves movement or large stepping motions, they can be done isometrically (no movement), or plyometrically (explosive movement). There are also numerous variations that involve barbells, dumbbells, medicine balls, weight vests, sliding devices, cables, and more. As with most exercises proper form is the key, with improper form having the potential to contribute to or cause long term knee problems.
Proper Form
Regardless of whether your lunges are done walking, isometrically, or plyometrically, the fundamentals are still the same. One of the most important factors to consider with lunges is knee positioning and movement.
One of the most common mistakes made during lunges is driving the front knee forward, out in front of the toes. This directs force right to the anterior (front) area of the knee. While this may not result in immediate injury, over time it can contribute to knee pain.
The positioning of the lower part of the front leg as you descend into the lunge should be vertical, or even slightly angled backward toward your upper torso. This means that the tibia and fibula are straight up and down, or slightly angled back toward the upper body. Angling the tibia and fibula back toward the upper body can be particularly beneficial for those who choose to engage in lunges, but have some minor knee pain and/or problems.
One additional tip for ensuring your lunges utilize proper form and refrain from excessive anterior knee force is to try and keep the majority of the weight of your front leg directed toward the heal. You can check this by raising the front of your foot up for a second. If you can do that, your weight is directed more toward the heel. If not, it is directed more toward the front of the foot, and thereby directing force to the anterior knee. It should be noted you do not want to keep the front of your foot up, this is simply a quick means to check that your weight is distributed properly.
Paul Owens is a personal trainer in the Cleveland area. He is a Certified Personal Trainer through the National Strength and Conditioning Association, and the National Council on Strength and fitness. He is also a Corrective Exercise Specialist through the National Academy of Sports Medicine. He can be reached at http://www.clevelandpersonaltraining.com
