Knees Over Toes⁉️
Almost every form variation has an appropriate context. There really is no wrong way to lunge. BUT, for a specific person or goal, here are some things to consider with form execution:
✅Hip Dominant Lunge
-Knee behind toes
-Takes stress and load off the patellar tendon and knee
-Emphasizes hip mobility
-Allows you to train around anterior knee pain
-Can be problematic with hamstring/glute pain
-Good for hamstring and glute development
✅Quad Dominant Lunge
-Knee over toes
-Loads the patellar tendon and knee
-Emphasizes ankle mobility
-Good to strengthen and prevent future anterior knee pain
-Can be problematic if done too much or if knee pain is present
-Good for quad development
As with all training and rehab programs, you should be able to justify the WHY ⁉️ behind every single exercise, form, and execution. Here is a quick example of how one might use both forms in a seasonal training plan:
A basketball 🏀 player with history of knee pain:
➡️ Hip dominant movement for in-season training, don't want to add to knee stress.
➡️ Knee dominant during off-season with goal of strengthening and preparing knee for next season.
Expose or protect? That's always the question.
#KneePain #StrengthCoachTherapy #Lunges