I often get asked about painful lunge exercises.
Is there a way to modify the lunge exercise so that building strength in your knees and hips won’t be painful?
YES, there is. There is a tweak or modification that you can do with the suspension trainer. This modification will help remove stress from your knees and hips and help you build strength more gently.
In this video, we will learn a simple lunge exercise that is easy on your knees can be done with a suspension trainer modification.
CLICK HERE to watch the YouTube video.
Suspension Trainer Reverse Lunge
I will get Andrea to demonstrate.
You need a suspension trainer hooked onto something secure. Most suspension trainers will attach to a door frame or hook onto other stable surfaces. Grab the suspension trainer’s handles, so it holds part of your weight. Step back and then move into a lunge position. Raise back up and then alternate sides.
Suspension Trainer Reverse Lunge
Have your hands before you, offloading and decreasing how much stress goes into the hip and knee. This offloading helps make the exercise easier. It also allows you to shift your weight and keep that vertical shin position, decreasing how much stress goes on the knee and moving some stress to the hip. Usually, the hip can handle it because there are bigger muscles in that joint.
If you are still experiencing pain in the hips and knees, there are some adjustments you can make. First, assume a shorter stance. Ensure you keep your front knee stacked over your ankle and do not allow your knee to go past your toes.
Do not step your back leg as far back. Second, perform a shallower lunge. Do not bend your knees as much. These two modifications should help take the stress off your joints and allow you to work on your lunge while keeping your joints safe. Over time as your build strength and mobility, you will be able to move into a deeper lunge.
There you go! If you have difficulty with the lunge exercise, specifically the Reverse Lunge, give that modification called the Suspension Trainer Reverse Lunge a go. This will allow you to loosen up your ankle, strengthen your knee and hips, and decrease how much stress you put on the knees and hips. Thus, you can do the Reverse Lunge exercise in the future without any issues.
Now, if you suffer from pain, go to ExercisesForInjuries.com/free. I will ask you what kind of pain you are suffering from on this page. Select the type of pain that you are experiencing. All you have to do is enter your email address, and I will send you solutions for the pains you selected specifically with the personalized 90-Second Pain Solutions program.
You can also visit ExercisesForInjuries.com and enter your pain or injury into the search bar on the top right of the home page. An article, interview, or video will help you overcome your injury or pain.
Take care!
Rick Kaselj, MS
If you want to end your knee discomfort permanently, check out the Knee Pain Solved program.
