Failing the Lunge test !

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jan1971
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Failing the Lunge test !

Post by jan1971 » Tue Oct 10, 2006 1:45 pm

Hi !

Just starting to use lunges as
a part of leg training.
However i have a slight stability problem. (A dendency to fall over to one side or / and keeping my legs still.

There is a lot of info about this on the
nett, but i am not shure how to understand the info.
Seems like lunges are used to test
hip stability.

A training buddy says he have heard that it could be a sign of week gluteus medius.

The stability problem is in fact worse with out dumbells !

However i have seen others also have this problem. So it can't be uncomon.
Found this on a runners page :


The lunge test assesses hip and trunk mobility and stability, quadriceps flexibility, and ankle and knee stability. It also places the body in a position that focuses on the stresses similar to rotational, decelerating and lateral type movements. In addition, the athlete's lower extremities are placed in a scissor position that challenges the body's trunk and extremities to resist rotation and maintain proper alignment.

Should i just go ahead and train with lunges ? or do i have to strengthen som
smaller and perhaps, ignored muscles ?

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TimD
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Post by TimD » Tue Oct 10, 2006 2:46 pm

Lunges are a great exercise, with or without weights. I would just work on them, the best way to learn to do a movement and gain the required flexibility and stability is to do them. I really can't think of any isolation moves that would help out. Adding squats would help a bit, but the best way to do a specific movement, is to do that movement.
Tim

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Post by Ironman » Wed Oct 11, 2006 12:59 am

It could be abs. If you are overweight that can contribute also. Can you do a bodyweight squat without ballance issues, going all the way down? If not you're not ready for lunges. If so, you should be ready soon. I would work on abs a bit more. Work your quads/glutes with leg press. When you are ready to go to lunges start with the one where you are standing (with or without barbell), then lunge on 1 leg, then back, then the other leg then back. Get that one down first before you go to the walking dumbbell one where you look like you are trying out for the minisry of silly walks.

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Post by Drew » Wed Oct 11, 2006 6:07 am

Ironman wrote:It could be abs. If you are overweight that can contribute also. Can you do a bodyweight squat without ballance issues, going all the way down? If not you're not ready for lunges. If so, you should be ready soon. I would work on abs a bit more. Work your quads/glutes with leg press. When you are ready to go to lunges start with the one where you are standing (with or without barbell), then lunge on 1 leg, then back, then the other leg then back. Get that one down first before you go to the walking dumbbell one where you look like you are trying out for the minisry of silly walks.
I thought those unfamiliar with it should have a visual. :)

Image

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Post by crowie » Sun Oct 22, 2006 5:43 am

you can do some exercises such as the pelvic tilt or the bridge to improve glute med strength and stability of the hip

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lunge/hip article

Post by skinnyman » Mon Oct 23, 2006 5:34 am


skinnyman
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oops

Post by skinnyman » Mon Oct 23, 2006 5:49 am

That last article I posted is not the right one. I'll find it though.

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Post by Coelho » Sun Nov 12, 2006 9:55 am

I had this same problem w/ lunges. What I did was mastered the squat and deadlift first. This in turned gave my the strength I needed to successfully use lunges as a part of my leg workout. Also, try doing step-ups on a bench using DB's .

steve

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