It happens to even the most fit humans.
For a lot of us, lunges hurt.
The pain isnt unbearable, but youve probably worried if its a sign of a bigger problem.
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And youve definitely wondered how to make it stop hurting.
Normally, when you step forward into a lunge, your knee can naturally push forward.
Keep an eye out to see if your knee bends inward as you deepen into a lunge.
Remi Pyrdol
How to know when you do need to strengthen your glutes (besides the knee pain)?
A trainer or physical therapist can likely diagnose which of these muscles you really need to work on.
Some knee pain is symptomatic of other issues.
Remi Pyrdol
The best thing you’re able to do is to make thelungebe static, Rodriguez says.
A static lunge is a basic lunge where your feet dont move.
How to do it: Start standing with your feet staggered, one in front of the other.
Whitney Thielman
Bend at your knees and hips to lower your body down into a lunge.
Pause, then raise back up.
Keep your right shin vertical to the ground so that your knee doesnt push over the right foot.
Why are staticlungesbetter for you?
When you say lunges, there are a plethora of them, Rodriguez says.
you’re free to stand still andtake a step forward, orbackward, or out to the side.
Any way you do it, there is motion involved.
Static lunges are also a great movement to start with if you have any balance issues.
Theres a coordination element [involved] while moving your body through space.
A walking forward lunge contains too many variables for people to organize and control well, Rodriguez says.
Its the imbalances in all of these that can cause knee pain when you lower into a lunge.
Heres how to do it: Lie face up with your knees bent and feet flat on the floor.
Place your feet together.
Lift at your hips; pause.
Tip: Squeeze your butt as you push your hips up.
Its normal if you cant get your hips quite as high as they can go in a regular bridge.
Start with a 10-second hold, then lower back down.
Repeat this ten times.
Then, do that whole set twice.
Do this three times per week as part of your warm up.
Here’s how to do it: Start lying on your right side with knees bent and heels together.
Rest your head on your arm.
Keep your heels together and lift your top knee to 45 degrees.
Try not to move your pelvis, Rodriguez says.
The trick with theseclam shellsis to check that your knees arent out in front of you,mermaid-style.
Then your feet can be pointed back behind you.
Lift up your top knee slowly and hold for three seconds, then lower back down for one rep.
Complete ten reps and then switch sides.
Repeat that whole set twice.
Do three times per week as part of your warm up.
