Can't do lunges. Advice?
- Thread starter Dustmouse
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Encina
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"La mayor encina fue bellota chiquitina. The greatest oak was once a tiny acorn."
You can do squats. They work pretty much the same muscles as lunges. The difference is that squats are bilateral (you use both legs to push yourself into a standing position), whereas lunges are unilateral (most of the weight is pushed by the leg that stays in front).
Squats also have progressions. The first level would be sitting on a chair and getting up. Then, you can progress to just lightly touching the chair with your butt. You can also do an isometric squat with your back against a wall (which means holding the position as long as you can), or slide up and down the wall. Finally, you can do regular squats. The lower you go, the harder it is to stand back up, so you can adjust the depth based on your current strength and increase it as you get stronger. Sumo squats are also good for beginners because your back may suffer less, since widening your stance allows you to keep your torso more upright.
If you want to improve your unilateral strength — since one of our legs tends to be weaker than the other, and the stronger one usually takes on more of the load during bilateral exercises — you can do step-ups. This exercise consists of stepping up onto a step stool, bench, or chair. You do need to be careful, though, because repeatedly stepping up and down from a regular chair can be quite challenging. The higher the step stool or chair, the harder it will be, and needless to say, it has to be sturdy so that neither you nor the chair ends up collapsing. And if your balance is not very good, you can always hold onto something for support.
Hope this helps!
Squats also have progressions. The first level would be sitting on a chair and getting up. Then, you can progress to just lightly touching the chair with your butt. You can also do an isometric squat with your back against a wall (which means holding the position as long as you can), or slide up and down the wall. Finally, you can do regular squats. The lower you go, the harder it is to stand back up, so you can adjust the depth based on your current strength and increase it as you get stronger. Sumo squats are also good for beginners because your back may suffer less, since widening your stance allows you to keep your torso more upright.
If you want to improve your unilateral strength — since one of our legs tends to be weaker than the other, and the stronger one usually takes on more of the load during bilateral exercises — you can do step-ups. This exercise consists of stepping up onto a step stool, bench, or chair. You do need to be careful, though, because repeatedly stepping up and down from a regular chair can be quite challenging. The higher the step stool or chair, the harder it will be, and needless to say, it has to be sturdy so that neither you nor the chair ends up collapsing. And if your balance is not very good, you can always hold onto something for support.
Hope this helps!
Laura Rainbow Dragon
Moderator
Just as with squats, you can do lunges to whatever depth is possible for you. Full depth, your back knee touches the floor. But the beginning lunge is just a micro bend in the knees. As @graoumia suggested, you can start with the feet stationary, and work with a sturdy chair, table or counter top at your side. One hand can rest on the chair back/table/counter for balance support. Once you are ready to start stepping into and out of your lunges, some folks find that reverse lunges (where you step back into the lunge, instead of forwards) are easier on their knees. Experiment and find what works for you.
Lunges are a versatile exercise with many options:
Reverse Lunges:
Lunge Step-Ups:
Standard Lunges:
Jumping Lunges (Advanced!):
Lunges are a versatile exercise with many options:
Reverse Lunges:
Lunge Step-Ups:
Standard Lunges:
Jumping Lunges (Advanced!):
Dustmouse
Member
Scout
Posts: 11
Thank you!You can do squats. They work pretty much the same muscles as lunges. The difference is that squats are bilateral (you use both legs to push yourself into a standing position), whereas lunges are unilateral (most of the weight is pushed by the leg that stays in front).
Squats also have progressions. The first level would be sitting on a chair and getting up. Then, you can progress to just lightly touching the chair with your butt. You can also do an isometric squat with your back against a wall (which means holding the position as long as you can), or slide up and down the wall. Finally, you can do regular squats. The lower you go, the harder it is to stand back up, so you can adjust the depth based on your current strength and increase it as you get stronger. Sumo squats are also good for beginners because your back may suffer less, since widening your stance allows you to keep your torso more upright.
If you want to improve your unilateral strength — since one of our legs tends to be weaker than the other, and the stronger one usually takes on more of the load during bilateral exercises — you can do step-ups. This exercise consists of stepping up onto a step stool, bench, or chair. You do need to be careful, though, because repeatedly stepping up and down from a regular chair can be quite challenging. The higher the step stool or chair, the harder it will be, and needless to say, it has to be sturdy so that neither you nor the chair ends up collapsing. And if your balance is not very good, you can always hold onto something for support.
Hope this helps!
Dustmouse
Member
Scout
Posts: 11
Dustmouse
Member
Scout
Posts: 11
I really appreciate this. Very helpful. Thanks.