Bodypump - can’t manage the lunges

[CallingElfRescue]

Hello, I’ve been doing Body Pump 2-3 times a weeks since October. Really enjoying it, and it’s toning me up and I’m definitely fitter, I do other cardio classes around it.

I just don’t find the lunge tracks getting any easier! I can’t see them through to the end. Why is this, is 7 months not much time?! Any tips? Just feeling frustrated that I can’t complete the track. I’m not going too heavy on my weights as I’ve tried less/body weight. My legs just can’t do it! I’m improving in every other area. Thanks.

My lunges are crap and the last 2 releases lunge tracks have been brutal! I just do body weight or hold a plate for lunges and concentrate on my form, and I am getting slightly better, but they will always be my week move. I’m great at squats though!

Possibly form. The front leg should be doing the majority of the work on the way back up. The lunge track is always a bastard though but so worth it.

Thank you, I did wonder if it was also bad luck with the last couple of releases being particularly awful!

My instructor got me to put my back leg further out to the side and that helps a bit, but I struggle to get low. Interesting to read that front leg should be doing the work @Menopants, I’m going to focus on that next time.

Go with bodyweight only and slow it down to half pace if you need to.

It's more important to be safe and have a good range of movement than to keep the speed up.

I find I almost fall over on the lunges. It helps holding a plate to the side rather than a bar. Also I have a much higher body weight than most of the class so I think I am lifting more with that so try not to stress.
I do feel amazing after the class though.

i think everyone struggles with lunges most! Has the instructor checked your form? I find having my feet starting parallel rather than together really helps. Otherwise just keep struggling through and you’ll improve slowly!

Are you doing any lunges during the week during any other activity, I found when I wasn’t doing any outside of body pump I hated them but now do at least a few everyday during other exercises I do it has become a lot easier

Don't worry. I've been doing Bodypump for 20 years, the current lunge track still burns.

I find lunges hard too! What helps me -

Body weight only to concentrate on form. Engage core for stability. Feet wider apart for stability. Front leg doing the work! You go down, not forward. Front knee shouldn't go over your toe, you should always be able to see your toe. I also often sometimes do half speed to concentrate on my form eg while people do two pulses I'd go down and up.

Working on my form using videos and the above definitely helped and I now feel them in my front glute! Still not got full stability though I need a stronger core 😊

Breathing and form and concentration.

Thank you, some good tips and advice there. I will try these out on Thursday at my next class. Also, good idea re doing some lunges outside of the class. Hopefully I make it through the track soon!

Lunges are hard. I was doing barbell weighted reverse lunges off a step (so a deficit lunge) yesterday, and gosh I feel it today. I remember from when I did Pump classes, that the lunge track killed my main supporting leg - quads & glutes.

What are you finding difficult about them? Stability? depth?
Some ideas:

• Don't use any weights
• Start with feet a hip width apart and keep the back leg further out than you might think, for stability
• Think about dropping your neutral pelvis straight down.
• Engage your core: this'll train your abs! Try to keep a really straight upright posture - don't bend over your front leg.
• pull up out of your hips as you sink down, so you don't "sit" at the bottom of the lunge. It makes getting up out of the lunge easier.

Can you get your knee of your leg behind you on the ground in the bottom of the lunge (which is the aim)? If not, it might be that you need to work on mobility in your ankles, knees and hips.

You could practice walking lunges - but come to an upright pause with weight on both feet between each step forward (or back for reverse lunges). I think they're easier as you get a bit of ease on each leg, as you're lunging with alternate legs. The Pump choreography is usually (iirc) at least 32 counts (16 lunges) on each leg, static. THat s really tough.

Been going for over 20 years and I still can't lunge well at pump. It's too fast for me so I just do it without weights instead.

Can lunge much better at bootcamp with weights as its more steady.

What’s your core strength like? I once had a PT identify that my wobbly lunges were down to a weak core, not weak legs as I’d thought. Not sure if working on core strength has improved my lunges as I hate them so much I tend to avoid them 😅

I could have written this post! lunges are the worst! I tend to do them with only body weight as otherwise I can't complete the set!

Practice separately and slowly infront of mirror and ensure proper form.

drop weights / do it unweighted in class if needed. Also I do half speed lunges they are too fast.