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unable to do lunges

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  1. #1
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    unable to do lunges






    Still can't get these down, nearly 7 years of lifting and just can't do em wtf? Each time I try I end up getting hurt, today felt a huge pop in my tailbone and twisted my ankle. I have watched the videos and read about the technique and no joy. Any others have issues with this exercise?

  2. #2
    Patrick
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    it sounds like you lack some serious stabilization.

    start with split squats, and do isometric holds in the bottom position. Build stability first before movement.
    Optimum Sports Performance

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  3. #3
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    I've never tried those, I will definately give it a shot. Any other things I could do while at home to work on this issue?

  4. #4
    Patrick
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    what else do you do for your legs?
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  5. #5
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    Squats, SLDL, DL's, lying legs curls, leg extentions, standing calve raises, sumo DL's, machine press, occaisional hack squats, tippie toe hops for ankle strength. I don't them all in one session but I usually pick 3 2push1pull and vice versa the next week.

  6. #6
    Patrick
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    drop the leg extensions and start working in the split squats to develop your stability.

    you might also want to try glute bridges, progressing to single leg glute bridges, in place of the hamstring curls for awhile.
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  7. #7
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    Will do thanks alot P-funk.

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    flexibility also helps with this exercise. Practice them with no weight, get smooth and comfortable with good form. Then start light and progressively add weight.

  9. #9
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    Quote Originally Posted by P-funk View Post
    it sounds like you lack some serious stabilization.

    start with split squats, and do isometric holds in the bottom position. Build stability first before movement.
    Split Squats arent conisdered lunges?
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  10. #10
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    Quote Originally Posted by P-funk View Post
    drop the leg extensions and start working in the split squats to develop your stability.

    you might also want to try glute bridges, progressing to single leg glute bridges, in place of the hamstring curls for awhile.
    Agreed. The glutes are big on keeping you stable, especially deep in the hole. I find a lot of people deficient in glute medius strength too, which you can improve with band sidesteps, clamshells, lying abductions, lying bicycles, standing stability ball abductions, etc.
    The only time it's bad to feel the burn is when you're peeing...

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  11. #11
    Patrick
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    Quote Originally Posted by AKIRA View Post
    Split Squats arent conisdered lunges?
    they are the main portion of a lunge. the only difference is that you aren't moving. i guess you could call them a static lunge.
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  12. #12
    I am Rollo Tomassee..
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    Quote Originally Posted by P-funk View Post
    drop the leg extensions and start working in the split squats to develop your stability.

    you might also want to try glute bridges, progressing to single leg glute bridges, in place of the hamstring curls for awhile.
    I wonder what that looks like...
    6' 203lbs (12-10-12)
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  13. #13
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    Quote Originally Posted by AKIRA View Post
    I wonder what that looks like...
    I wondering the same, I'l try and find a clip.

  14. #14
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    CP or P-funk,

    I was wondering if you guys could take a look at my journal and make some suggestions.
    http://www.ironmagazineforums.com/sh...=1#post1498775

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    Quote Originally Posted by joesmooth20 View Post
    CP or P-funk,

    I was wondering if you guys could take a look at my journal and make some suggestions.
    http://www.ironmagazineforums.com/sh...=1#post1498775
    All I see is one leg day. Can you post the whole program here?

    Also, I have a hard time believing that you can squat 3xx pounds with good form and depth but are unable to do lunges...
    The only time it's bad to feel the burn is when you're peeing...

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    Quote Originally Posted by CowPimp View Post
    All I see is one leg day. Can you post the whole program here?

    Also, I have a hard time believing that you can squat 3xx pounds with good form and depth but are unable to do lunges...
    I found that difficult to picture as well. I mean, even a BW lunge should be do-able.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
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  17. #17
    Patrick
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    Quote Originally Posted by AKIRA View Post
    I wonder what that looks like...


    or you can flex the hip, knee and ankle of the leg in the air. Sometimes I have people hold a tennis ball between their quad and their stomach to work on hip flexor strength.
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  18. #18
    I am Rollo Tomassee..
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    How the fuck do I get confused? Ive been doing those for the past3 weeks!

    I thought glute bridge (even though it doesnt make any sense) was when you lay on your side, the put all your weight on your forearm or hand (as a progression) while your legs are on top of each other, but leaving one side of a foot balancing the lower portion of the body.

    Like a 'side' plank.
    6' 203lbs (12-10-12)
    Bench 365 (12/3)
    Weighted Pullups 80lbs 3x3 (3/19)
    Squat 370
    Deadlift after herniation 385lbs 3x3 (3/17)
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  19. #19
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    that would be a side plank wouldnt it........

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